40 seconds on, 20 seconds rest - repeat once

Single arm hero thruster > Regression: Dumbbell Goblet Squat to Press (2 hands)

Power Push Up’s > Regression: Kneeling push up

Battle Bicep Curl > Regression: Light dumbbell Curls

Prince Plank Hold > Knees to floor

Bent over rows > Regression: Light gorilla rows

50 seconds on, 15 seconds rest - repeat 2 rounds

Dodge Attacks - Fast feet into Burpees > Regression: Fast Feet into Walk-Out (No Jump Burpee)

Skeletor’s reach - Plate ground to overhead > Regression: Ground to Chest Lift (No Overhead)

Havoc Lunges - Power Lunges > Regression: Reverse Step Lunges

Jabs - Shadow Strikes > Regression: Slow Shadow Boxing

Sorcerer’s run - Sprint on the spot > Regression: Marching High Knees

AMRAP - 3 minutes

10 x KB swings > Regression: Kettlebell deadlifts

10 x Sit ups > Regression: Crunches

10 x Jump squats > Regression: Bodyweight squats

10 x Shoulder press > Regression: Single arm dumbbell press (Light Weight)