A) 3-4 sets:

– 20 walking death march (add weight to hands)

– 10/side single arm DB presses

– 20 alternating bicep curls (or 10/side if using one object)

 

No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.

 

B) E3MOM x 4-8 sets:

– 200m run

– 5-10 burpees

– 20 double unders, 40 single unders, or 20 lateral hops

*Keep intensity the same every round. 

 

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups