150x HOME WORKOUT:
Chipper 4
50 Ring Dips
40 Pistols
30 Chest to Bar Pullups
20 Ball Facing Burpees
100 Double Unders
*Starting with & E3MOM, 2 Heavy Bag to Shoulder + Squat
Scaled
50 Deficit or Hand Release Pushups
40 Pistol Scale or Seesaw Lunges
30 Sheet Rows to Chest or Bentover Rowsx2
20 Burpee Star Jumps
100 Jumping Jacks
If you don't have a heavy bag, 12 goblet squats every 3 minutes
POWER LUNCH:
EMOM 20
1) 8-10 Burpees
2) 8-10 Shuttle Sprints
3) 15-20 Burpees
4) 8-15 Broad Jumps