10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

PROGRAM C

Put on your weight vest and perform:

10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

ONLY DIFFERENCE BETWEEN THIS AND PROGRAM A IS THE WEIGHT VEST.  IF YOU ARE DOING THIS WITH NO VEST - POST YOUR SCORE IN PROGRAM A!

NOTES:

Friday and Saturday's workouts will be somewhat long and heavy - giving the dumbbells and barbells a break today for this fun bodyweight mover!

For the mountain climbers you will start in the top of a push up position.  Keeping your butt down and avoiding sagging, you will pull one knee all of the way up to the chest/armpit.  Then the other.

EACH TIME YOU PULL A KNEE UP YOU COUNT THAT AS ONE REP.

For the pull ups you will want to choose a style of pull up that you won't have to break much.  If you do unassisted pull ups in singles - it will really slow you down and is not what we are looking for in this particular workout.  For that reason you can either lower the number of pull ups OR you can choose to sub jumping pull ups, banded pull ups, or even ring rows!

Feel free to hit this workout with strict pull ups too if you want!

For the pull ups just make sure that you are all of the way down at the bottom and that you get your chin over completely at the top!

For the sit ups you you will touch the ground behind you and then come up and touch the toes.

For the squats you will do these with no weight!  Feet are shoulder width apart with the heels down.  Raise the chest and tighten the belly.  Reach the butt back and down and drive the knees out as you go down.  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back!  Drive the heels down, knees out, and keep the belly tight as you stand all of the way up!