Warm-Up:

3 Rounds
3 Downward-facing Dog + Pigeon Stretch per side
3 Cossack Squat per side
3 Air Squat + Boot-strapper
3 1/2 V-Ups + Alternating Super People per side
30 Jumping Jacks

3 Rounds
3 Lunge (Stretch, Samson, Jumping) per leg
3 Inch Worms + Cobra + Push-Up
3 Burpees

Increase speed each round

Strength:

4 Rounds for Form

1 min Plank on Hands
1 min Wall Sit (keep knees at a 90)
1 min Active Squat Hold
1 min V Hold / Boat Pose

Track total time to complete all 4 rounds.

Workout:

AMRAP 15

21 Dumbbell Deadlift
15 Burpees
9 Alternating Dumbbell Hang Squat Snatch

“Couch to 5K” – Week 3, Day 1

All: 4 x 100 meters, 2 X 400 meters, 4 X 100 meters

Recover 60 seconds between 100’s, 90 seconds between 400’s

Track total time for the entire workout; including rest. When you finish the last 100m, you’re done.

30-Day Push-Up Challenge

Day 6:

10 Reps
6 Reps
4 Reps