These workout require no weights. If you miss a workout, do one of these. You have to do all of them before you can repeat. Post workout and time to comments for that day.
"Alpha"
AMRAP 20 min of:
5 V-Ups
10 Pushupsw/ HR
15 Squats
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"Bravo"
10,9,8,7,6,5,4,3,2,1 of
Burpee
Flutter Kicks (4ct)
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"Charlie"
AMRAP 20 min of:
4ct stairs
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"Delta"
AMRAP 20 min of:
5 Pushups w/HR
10 Situps
15 Squats
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"Echo"
15-12-9
Burpee
V-Ups
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"Foxtrot"
50 Situps
50 Jumps touching ground then target 8" above top of reach
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps
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"Golf"
AMRAP 20 min of:
5 Burpee
10 Jumping squats
15 Leg Raises
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"Hotel"
21 pushups
42 squats
15 pushups
30 squats
9 pushups
18 squats
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"India"
100 stairs (4ct)
50 squats
100 stairs (4ct)
50 Pushups
100 stairs (4ct)
50 situps
100 stairs (4ct)
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"Juliet"
50-40-30-20-10 of:
Tuck Jumps
Situps
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"Kilo"
4 rouds of:
100 stairs (4ct)
50 squats
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"Lima"
100 burpees for time
NOTES:
AMRAP = As Many Reps (Rounds) As Possible
HR = Hands release at bottom of pushup
Burpees - chest touch ground
