+2

At home WOD- 14 min AMRAP

2-4-6-8-10…etc

• Hand release push ups

• Jumping lunges

• Glute Bridges

Increase every round by 2 reps. Continue until 14 mins is up

4rft

At home WOD- 4RFT

• 400m Run

• 12 Burpees Borad Jumps

• 12 V-Ups (modify to Hollow tucks or sit ups)

Cards

20 min AMRAP (or finish deck)

• Diamonds: Squat

• Hearts: Sit up

• Clubs: Groiners

• Spades: Dips

• Joker: 1 min Hollow hold (modify to plank)

Jack= 11 Reps , Queen= 12 , King= 13

4 Rounds

Score= slowest round. Goal here is to finish the round with about 1:00 Rest. Modify distance/reps as needed.

At home WOD- Every 4:00 x 4 rounds

• 400m Run

• 15 G2OH

• 10 Push Ups

Amrap(s)

At home WOD- 2:00 AMRAP + 1:00 Rest

• 50 DU (75 singles or :45 sec cap)

• 75 ft. Walking Lunge

• Max Burpees

Repeat AMRAPS until you hit 75 burpees total

How many AMRAPS did it take you to complete the 75??