4 Rounds: Each Round is a 3 Minute AMRAP (As Many Rounds As Possible)

3 Minute AMRAP
10 Burpee No Up
10 Boxers
6 Alternating Lunges

-Rest 1 Minute between each AMRAP

How This Works:

You will do a 3 Minute AMRAP of the movements. Take a one minute break. Then repeat until you have done the AMRAP 4 times. This will take exactly 15 minutes with the rests. Start a clock, and follow this work/rest schedule:

Work 0:00 – 3:00, Rest 3:00 – 4:00. 
Work 4:00 – 7:00, Rest 7:00 – 8:00. 
Work 8:00 – 11:00, Rest 11:00 – 12:00. 
Work 12:00 – 15:00 and then you are done.


Burpee No Up:

Start by squatting down and placing your hands on the floor in front of you, making sure your wrists are under your shoulders, jump or step your feet out to a plank before jumping or stepping your feet back in for 1 rep. Continue that sequence for a total of 10 reps.’


Start by laying on the ground and your feet flat on the floor with your knees bent. Sit up, bringing your shoulders up over your hips and then with your hands starting at shoulder height, throw a punch in the opposite direction of the moving hand. One punch to each side then lay back down before repeating.


For a Front Lunge start standing tall with feet together, initiate movement by stepping forward with one leg and bending both legs, keeping the front knee over the ankle, until the back knee touches the floor, stand up and bring the front foot back to starting position, repeat on the opposite side. A reverse lunge is the same only you step back and down until the back knee touches the floor.