CONDITION - Full Body & Core
Level: 🔥🔥

Condition

90s work / 30s rest

1. Step back lunge hop
2. Bicycles
3. Step-ups
4. Plank
5. Glute bridge (weighted or sing leg)
6. Plank walk w/ push-up
7. Pike push-ups

CONDITION - Full Body, no equipment needed!
Fire Level: 🔥🔥

2x
90s
30s rest

1. Half burpee
2. Double pulse sumo squat
3. Hollow rock
4. Broad jump walkout push-up
5. Kneel to squat
6. Opposite leg pike

CONDITION Lower Body - bodyweight
Fire Level: 🔥🔥

A fun little body weight workout focusing on the lower body, legs, glutes and hams.

Part 1:

Every minute on the minute x 10 mins:
1: 20 Deep Squats
2: 10 Static Lunges (each side)

Part 2:
For Time - 20 mins time cap

10-9-8-7-6-5-4-3-2-1 reps ...

CONDITION - Full Body
Level: 🔥🔥🔥

90s work / 30s rest

1. Skips
2. Air / weighted squats
3. Wall balls / med ball toss
4. Burpees
5. Crunches
6. Skaters
7. Box jumps
8. Walkout w/ push-up

Level: 🔥🔥

STRENGTH
Every 90 sec - 6 Rounds (9 min)
12 Push-ups (4 Narrow - 4 Regular - 4 Wide)

WORKOUT

3 Rounds For Time

24 Deadlifts
24 Sit-up  
12 Renegade Push-ups
12 V-Ups
6 Snatches (each side)
6 Hollow rocks