Complete in any order/rep scheme for time:

125X- Air Squats 
100X- V Sit-ups 
75X- Strict Pull-ups (modify to Bent-over Row)

*Every 3 minutes, stop and do 10 Burpees.

Complete circuits in order: 
C1: 10-15-20-15-10. Rest only if needed. 
Inclined Push-up (feet on chair/couch)
Plank Shoulder Taps (RL=1rep) 
Tricep Dips

C2: 3 Rounds for time. 
50X- Jumping Jacks 
50X- Mountain Climbers (RL=1rep) 
15X- Sawing Plank

Extra Credit: Walk/Run 20 Min

BB Strict OHP- 4X10@50% or RPE5 
*12 min cap.

Once done complete: 6-10-14-10-6.

DB Skull Crusher (25/15’s) 
Diamond Push-ups 
Plate Side Arm Raise (15/10’s) 
Plate Front Arm Raise (15/10’s) 
Plate Core Twist (15/10’s) RL=1 
BB Core Roll-out 
Jump Rope (X10)

*Rest as needed.

Complete circuits in order:

C1: 5 sets. Rest 1 min after set. 
15X- Single Leg Hip Thrust (back on couch, bed, bench) 
10X- Single Leg Deadlift 
1 Min- ISO Glute Bridge (Hold in up position)

C2: 4 Rounds for time. 
Run 400Y (or 1 block up and back)
25X- Sit-ups 
25X- Bicycles RL=1