Day 12

The Chief AMRAP 3 minutes 3 cleans 6 push ups 9 Squats 1 minute rest Repeat 5 times count rounds and every rep counts

Day 11

10 minute AMRAP 10 Kettle bell swings 15 squats 20 lunges (10 each leg)

Day 10

5 rounds 1 minute rest between each round Record time at for each round 200 meter run 10 burpees

Day 9

Tabata something 4 minutes each movement 20 work 10 seconds rest count your reps No rest between movements Squats Pull ups Sit ups Pushups

Day 8

7 rounds 7 Dips 50 meter weighted walking jumping hold a 10-15lb plate over head while squatting 50 meter tire flip

Day 7

Cindy 20 AMRAP 5 pull ups 10 push ups 15 squats The key is to pace yourself keeping the intensity for the whole 20 minutes and not be gassed at the 10 minute mark

Sprints

10 100 meter sprints for time 60 seconds rest between each one

The Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Body Squats
1-Mile Run