5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
30-calorie bike
20 toes-to-bars

5 rounds of 5 Shoulder press 3 Push press , 1 Push jerk

Increase weight every 5 rounds

25 minutes of work.

On a 25-minute clock:
Run 1 mile
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

“Don’t overlook the basics. Don’t ignore the foundation. How long can a tree remain standing without the roots?”

Deadlift 5-5-3-3-5-5-3-3 reps

Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats

100 burpees for time

3 rounds, each for time of:

15 clean and jerks 30-calorie bike