With a long weekend, you’ll need to do two out-of-class workouts before class next Wednesday. Here they are:

For all: For time (3 points):
Walking Lunge, 100 m
Run, 800 m
100 Air Squats

Freshmen: (3 points)
AMRAP—work three minutes, rest one minute, work three, rest one, work three (workout takes 11 minutes total):
6 walking lunges (3 each leg)
6 mountain climbers (L+R=1)
6 medball deadlifts (30/20)
Begin each new work period with a new set of lunges.
Try to get the same score on all three rounds, or even improve in rounds 2 and 3.

Also: Five hollow body holds of 30 seconds. Rest as needed between holds (1 point)

Sophomores: Choose—tough:
DVB (4 points) — For time:
Run 1 mile with a 20-lb. medicine ball (women 14)
Then, 8 rounds of: 10 wall-ball shots, 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: 10 wall-ball shots, 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: 10 wall-ball shots, 1 rope ascent
Could put a 40-minute cap on this, or do half the work—800m, 4 rounds; 400m, 2 rounds, 200m 1 round (for 2 points)

Or—easier (2 points):
10-min. AMRAP:
10 Kettlebell swings (72/53 lbs)
10 Burpees

And: Five hollow body holds of 30 seconds; rest as needed (1 point)

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