7th

50-40-30-20-10

Good Mornings
Walking Lunges (25 each leg)

For time.

Do 50 good mornings, then 50 walking lunges, then 40 of each and so on.

8th

For time:

21-15-9

Broomstick Overhead Squats
Burpees

Do 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, 9 overhead squats, 9 burpees.

9th

Push Up Ladder

Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete all the push ups for that minute. Your score is the last minute you are able to complete your push ups.

10th

Tabata Mash Up

Sit Ups
V-ups

A Tabata interval is 20 seconds "work" followed by 10 seconds "rest" for 8 intervals, a total of 4 minutes. For the mash up, we will do sit ups for 20 seconds, rest 10 seconds, then V-ups for 20 seconds, rest 10 seconds, and so on, alternating for 8 intervals of each exercise which will amount to about 8 minutes total.

11th

For time:

30 Jumping Jacks
30 Push Ups
30 Box Jumps
30 V-Ups
30 Supermans
30 Walking Lunges
30 DB Swings
30 Sit Ups
30 Squats
30 Burpees

12th

Do the following every minute on the minute for 15 minutes:

5 Dumbbell thrusters
5 Burpees

13th

3 rounds for time:

25 Jumping Jacks
25 Jumping Squats
25 Box Jumps
25 Tuck Jumps