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)

Plank Shoulder Taps

Air Squats

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

Renegade Rows

Med Ball Cleans

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

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

• Min 2: 40-sec Plank.

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.

30s Arm Circles

30s Scapular Push-ups (On knees)

30s Plank Shoulder Taps

30s Jumping Jacks

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

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.