Total Strength - 50 ON/ 10 OFF

Equipment: 2 Riser Bench, Mat, Heavy DBs

*set GymBoss for 9 rounds of 50 sec. and 10 sec. intervals

3 Rounds - (risers, mat) (9 min.)

*50 sec. x Air Squat (buns to risers)

*10 sec. REST

*50 sec. x  Push-Up (options: Regular, Incline @ risers, Decline @ risers)

*10 sec. REST

*50 sec. x Sit-Up (feet flat, knees bent, arms crossed, hands atop shoulders, elbows on chest)

*10 sec. REST

3 Rounds - (mat) (3 min.)

*50 sec. x Straight Leg Bicycle Crunch

*10 sec. x Hold V-Sit

3 Rounds - (bench, DBs) (9 min.)

*50 sec. x R: Elevated Lunge-Drive Up (DBs in Front Rack)

*10 sec. REST

*50 sec. x L: Elevated Lunge-Drive Up (DBs in Front Rack)

*10 sec. REST

*50 sec. x 3x Standing High Pull to 3x Push Press

*10 sec. REST

3 Rounds - (mat) (3 min.)

*50 sec. x Shoulder-Tapping Knee Push-Up

*10 sec. x Hold Plank + Shoulder Taps (come up onto regular plank on toes)

3 Rounds - (bench, DBs) (9 min.)

*50 sec. x 180 Single-Leg Elevated Jump Squats (mod: no jump, just pivot)

*10 sec. REST

*50 sec. x Sumo Squat Hold + Curl and Press

*10 sec. REST

*50 sec. x Incline Bench Plank Walk (challenge: w/ DBs in hands)

*10 sec. REST

3 Rounds - (DBs) (3 min.)

*50 sec. x Single-Leg Weighted Burpee (mod: no DBs, no push-up, walk-in, or double-leg)

*10 sec. x Palms-In Push Press

3 Rounds - (DBs, bench) (9 min.)

*50 sec. x OH Step-Back Lunge

*10 sec. REST

*50 sec. x  Single-Arm Elevated Push-Up Side-to-Side over bench

*10 sec. REST

*50 sec. x (Weighted) Up-Down 

*10 sec. REST

3 Rounds - (mat, 1 DB) (3 min.)

*50 sec. x DB Pike-Up (mod: Single-Leg)

*10 sec. x Russian Twist