3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo Jump Squats (soft landing)

• 15x Tempo Air Squats

• 15x Tempo Push-ups

3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo DB Front Squats

• 15x Tempo KB Good Mornings

• 15x Tempo Push-ups

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Chipper, For Time (13-Minute Cap)

• 20x Sprawls

• 30x Glute Bridges

• 40x Jump Squats

• 50x Mountain Climbers

Chipper, For Time (13-Minute Cap)

• 20x Med Ball Cleans

• 30x KB Swings

• 40x DB Thrusters

• 50x Mountain Climbers

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Tabata

20s Work / 10s Rest (Rotate through for 12 Minutes)

• A: Jumping Lunges

• B: Squat Thrusts

Tabata

20s Work / 10s Rest (Rotate through for 12 Minutes)

• A: Alt DB Snatches

• B: Med Ball Thrusters

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

13-Minute AMRAP

(as many rounds as possible)

• 10x DB Devil’s Press

• 10x Med Ball Slams

• 10x Fast Box Step-ups

13-Minute AMRAP

(as many rounds as possible)

• 10x Burpees

• 10x Air Slams

• 10x Broad Jumps

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

30s Leg Swings (R)

30s Leg Swings (L)

30s Sumo Squat Stretch (Active)

30s High Knees (Fast)

The Ascending Ladder 2, 4, 6, 8, 10... (13 Minutes)

Renegade Rows

Med Ball Cleans

The Ascending Ladder 2, 4, 6, 8, 10... (13 Minutes)

Plank Shoulder Taps

Air Squats

12 min. Alt. EMOM (every minute on the minute)

• Min 1: 8 Goblet Squats (3-sec pause at bottom)

• Min 2: 40-sec Plank on Medicine Ball.

12 min. Alt. EMOM (every minute on the minute)

• Min 1: 8 Air Squats (3-sec pause at bottom)

• Min 2: 40-sec Plank.

Chipper (For Time) (13mins. Cap)

50x Step-ups

40x DB Alt. Lunges

30x MB Russian Twists

20x KB Swings

10x Burpees

Chipper (For Time) (13mins. Cap)

50x Chair Step-ups

40x Alt. Lunges

30x Russian Twists

20x Squat Thrusts

10x Burpees

30s High Knees

30s Arm Circles (Forward/Back)

30s Air Squats (Slow)

30s Bird-Dogs

ALT. TABATA: 20s Work / 10s Rest (Rotate through for 12 mins)

A: Med Ball Wall Balls

B: Alternating DB Snatches.

ALT. TABATA: 20s Work / 10s Rest (Rotate through for 12 mins)

A: Speed Skaters (Lateral Jumps)

B: Sprawls.

30s Pogo Jumps (Small hops)

30s Easy Broad Jumps (Soft landing)

30s Arm Circles

30s Jumping Jacks

AMRAP (12 mins) (as many rounds as possible)

10x DB Thrusters

10x Med Ball Slams

10x Push-ups (or Knee Push-ups)

AMRAP (12 mins.) (as many rounds as possible)

10x Jump Squats

10x Air Slams

10x Push-ups (or Knee Push-ups)

30s Jumping Jacks

30s Butt Kicks

30s Fast Air Squats

30s Mountain Climbers (Slow)

30s Arm Circles

30s Scapular Push-ups (On knees)

30s Plank Shoulder Taps

30s Jumping Jacks

3 Rounds, For Time:
15x Strict DB Overhead Press
16x Weighted Step-ups (8 per side)
30-sec Wall Sit (Holding DB)

Your score is how long it takes you to complete all 3 rounds. Rest where needed.

3 Rounds, For Time:
15x Hand-release Push-ups
16x Chair Step-ups (8 per side)
30-sec Wall Sit (Bodyweight)