It being the 1st of the month AND the first day of the work week, our challenge for today is a double shot of high intensity excellence.

For 1 point for your team:

3 sun salutations, then straight into  30 mountain climbers each leg, 20 squats, 10 burpees, 5 tuck jumps, 10 burpees, 20 squats, 30 mountain climbers each leg.

Then go about your day, and 3 or more hours later: 

30 mountain climbers each leg, 20 squats, 10 burpees, 5 tuck jumps, 10 burpees, 20 squats, 30 mountain climbers each leg, 3 sun salutations 

Sun salutations slow and deliberate. The rest of it smooth, fast, and then faster and smoother.