WEEK THREE

MONDAY PART 1

10 min AMRAP (as many rounds as possible): 1a. Burpee x 5 1b. Press-Up x 10 1c. Jump Squat x 15 PART 2 For time: 2a. Hand-Release Press-Up x 100 2b. Air Squat x 15 every time you pause

PART 3 For time: 3a. Air Squat x 300 3b. Burpee x 5 (every second minute on the minute)

WEDNESDAY

PART 1 For time: 1a. Run x 1km

PART 2

Ladder circuit – complete 50/45/40/35/30/25/20/ 15/10 reps of the following:

2a. Squat Jump 2b. Hand-Release Press-Up 2c. Butterfly Sit-Up

PART 3 For time:

3a. Run x 1km

FRIDAY

Complete 20-1 Butterfly Sit-Ups and 1-20 Burpees for time: Butterfly Sit-Up x 20 Burpee x 1 Butterfly Sit-Up x 19 Burpee x 2 Butterfly Sit-Up x 18 Burpee x 3 And so on…