• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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 Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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 Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

13-Minute AMRAP

(as many rounds as possible)

• 10x Burpees

• 10x Air Slams

• 10x Broad Jumps

13-Minute AMRAP

(as many rounds as possible)

• 10x DB Devil’s Press

• 10x Med Ball Slams

• 10x Fast Box Step-ups