Air Squats
Pick an option where you can do these reps ideally unbroken. Range of motion is super important here, so make sure you're going below parallel and standing all the way for every single rep.

Options: adjust to 22 reps —> sit to a chair/bench.

Single-arm Push Press
Pick an option where you can do 11 reps unbroken on one side, but still feel somewhat challenged. You might have to break it up in the later rounds.

Equipment: single weight like dumbbell, kettlebell, bottle, backpack.

Weighted Burpees
Pick an option where you can do 11 reps unbroken on one side, but still feel somewhat challenged. You might have to break it up in the later rounds.

Options: perform Single-arm, switching arms as needed —> perform regular Burpees.
🤰 perform a Kick-back (floor or elevated) instead of Burpee, weight optional.
Equipment: dumbbell(s), kettlebell(s), backpack.

Man-makers
Take your time with this movement since it involves a lot of steps and coordination. However, once you have the movement down, move at a pace that is uncomfortable.

Option: perform the Push-up with knees on the ground.
🤰perform 3-min. AMRAP, 3 reps of each: Elevated Push-up + Bent Row + Thruster.
Equipment: dumbbell(s), kettlebell(s), backpack.

💪/🤰Options
- Add 30-sec. rest after each round and a 1-2 min. rest before the AMRAP.  
- Perform 2 instead of 3 rounds.

✅ Weight option for Push Presses.
✅ Weight option for Weigted Burpees.
✅ Weight option for Manmakers.
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