Go every 10 min x 40 min (4 rounds total) 1 mile run - max up/downs in remaining time Your score is your round with the fewest # of up/downs

Go every 5 min x 30 min - 1/4 mile run - 25 pushups Rest with remaining time before the start of the next round

25 min AMRAP 3 burpees 6 pull-ups 9 butterfly sit ups 12 mountain climbers (4 count) - can sub pull-ups for renegade rows @ 6/6

15 min AMRAP (as many rounds as possible) 10 Goblet Squat @ 25-35% bodyweight 8/8 DB Renegade Rows 5 Burpees rest 3 min 3 rounds for time: 400m run 20 up/downs

5k run @ an aerobic pace rest 5 min 3 rounds: 20 crunches :60 plank