10-1

Russian Twist

Double Sit Up

Push Ups

Dips

Burpees

Deck Squats

DB Swings

Ajay: 10-6.5

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

 Push Ups 

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

5x Mountain Climbers

Finished 18-13.

4x

11 Burpees

10 Sit Ups 

9 Push Ups

8 Squats

7 Dips

6 Shoulder Press

5 (Each) Lunges

4 Diamond Push Ups 

3 Pull Ups 

2 Level 1 Drills

AMRAP (As Many Repetitions As Possible) 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

10 Decline Push Ups

Ajay: 4 rounds - Walking lunges on last round.
Alex: 3 rounds + 100 MC + 40 OH Flutter kicks.

Pretty brutal one today. Did perhaps 60-70% of it.

50 - 40 - 30 - 20 - 10 seconds Burpees

15 second breaks in between

50 - 40 -30 - 20 - 10 seconds Walking pushups

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 Mt Climbers

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 High Knees

15 second breaks in between

Tabata 

20 second + 10 second rest: Dive Bomb pushups (2X)

20 second + 10 second rest: Jumping Lunges (2X)

20 second + 10 second rest: Crossover pushups (2X)

20 second + 10 second rest:Toe touch Squat(2X)

20 second + 10 second rest:Agility Dots (2X)- X pattern

20 second + 10 second rest:Jumping Jacks (2X)

20 second + 10 second rest:Knee Slap  Jumps (2X

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

10 Manmakers

20 Each Slashers

25 Burpees

Ajay: 18 rounds.

5x

5 Pull Ups

5 Burpees 

5 Goblet Squats 

5 Deck Squats 

5 Dips

5 V-Ups

5 Double Sit Ups

5 Sit Ups

5 Bicycle Sit Ups (Each)

5 Push Up Jacks

5 Spiderman Push Ups (Total)