10 Rounds: 30 Jumping Jacks (or 45 Double Unders/Single Unders) Max Plank Hold (up to 1:00) 1:00 Rest
Notes: Feel free to hold the plank longer than 1:00, but don't burn yourself out early, be smart! If unable to consistently hold at least :30 of plank, consider doing max hold into equal hold on your knees (:15 plank hold + :15 plank hold on knees) Score: Total Time for plank hold over all 10 rounds combined Goal: Consistency with plank holds!! Every round within :05-:10 of one another!
5 Rounds: :30 Wall Sit Directly into :30 Max Air Squats
1:00 Rest between rounds
Notes: Be STRICT with your wall-sits! Back and shoulders flat against wall, legs at 90 degrees (no higher, no lower), and hands OFF your legs (by your sides). Consider doing weighted squats or goblet squats instead of air squats! Score: Total Reps of Air Squats Goal: To feeeeeeel the burn.