Dirty 30 – Complete 30 reps of each exercise. Finish all 30 of a particular exercise before moving on to the next. Can do in any order going as fast as possible.
Airsquats/pushups/situps/lunges/pliet squats/mountain climbers/plank twists/Burpees/hollow rocks/ frog crunches
20 min AMRAP: Swim 4 laps/40 airsquats/40 situps
20 min AMRAP: 50 situps/40 jumping lunges/20 plank twists/30 side plank dips/
5x for Time: sprint 1/8 mi./20 renegade rows/ 50 jumping jax
5 min AMRAP 20 airsquats/ 20 mountain climbers
5x for Time: 100 jumpropes, 40 situps, 15 Burpees
no jumprope? pretend.
1/8mi sprint, 20 lunges, 10 pushups 10 min AMRAP