alisa.sheldon@gmail.com

10 Rounds of: 1 minute jog, 40 second run, 20 second sprint

20 Minutes of Intervals: 1 minute jog, 40 second run, 20 second sprint

EMOM 20: #10-16 Push Ups #20 Sit Ups #8-12 chair dips #20 V-Ups

7 Rounds of AMRAP 3 min: 7 Burpees 7 Squats 7 Handstand Push Ups

4 Rounds for Time: 25 Reverse Lunges 25 V-Ups 25 Push Ups

EMOM 30 Min: #10 Burpees #45 second plank #10 chair dips or narrow push ups

AMRAP 20 min: 50 Burpees 50 Air squats 50 V-Ups 50 Handstand Push Ups

30 Min Run for Distance