Graceful Tenacity

AMRAP 20 Min 4 Handstand push-ups 8 Burpees w/ push-up 16 Toes to bar or v-ups 32 Squats Make it a GREAT Monday!

Builders 1 - 10 - 1 (1 each, 2 each...10 each...2 each, 1 each ) Box jump Lunge (each leg) Burpee Squat to overhead press Pull-up or Lat pull with band Bicep curl Bent over triceps kick back

5 Rounds: 1 min. toe taps on a step (fast tempo) 12 Squat to upright row 12 Single leg dead lifts (each leg) 1 min. Burpee jump half turn 12 Alternating front/lateral raise (raise soft arms to front and side keeping shoulders down) 12 Bent over rows (dumbbell, kettlebell, bands...or even a can of soup) *** Form check: Your spine should be in neutral alignment, your head and neck a natural extension of the spine, belly braced.***

Front, back, jacks 1-10-1       Push-up, sit-up, jack (1 of each, 2 of each...up to 10 and back down to 1) 5 Rounds   10 Single leg lunges (put the toe of your trailing leg on a chair, stair, bench...)       Make sure you are lowering straight down with your head and spine in neutral alignment. 10 Burpees 10 Lunge to one arm press        Use a dumbbell, kettlebell, etc. in hand opposite your front leg with opposite arm extended for balance. 10 Mountain climbers

3 Rounds 10 Prisoner Squats (Hands behind head, elbows back)  10 Push-ups 20 Bicycle crunches 10 Split squat jumps (each leg) 10 Wide arm push-ups 20 Reverse crunches 10 Squat to overhead press 10 Triceps dips 20 Toe touches