Bravo Foxtrot

Warm-up:

400m row

3-5 Yoga worms

Resistance Band Chest/Shoulder Circles

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon


Then complete one of the following options for time. The movements may be partitioned in any order until the total for each is reached.

Option 1 (> 3 Months):

50 Pull Ups

100 Push ups

150 Sit Ups

100 Squats

50 Burpees


Option 2 (1-3 Months):

30 Pull Ups

60 Push ups

90 Sit Ups

60 Squats

30 Burpees


Option 3 (< 1 Month):

20 Pull Ups

40 Push ups

80 Sit Ups

40 Squats

20 Burpees


Option 4: Strength Focus

Complete 1/2 the main workout. Then complete the following supersets 3 x each.

5-8 AHAP OH Triceps Ext

15 Bench Dips

Rest 2 Minutes

5-8 AHAP Push Press

15 Lateral Raises 10/15


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Daily Challenge: Complete all the stretches in the cool-down