Ladder (13 mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 minutes.

• Curtsey Lunges (Total reps)

• Cushion Punches (Kneeling)

Ladder (13 mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 minutes.

• DB Suitcase Reverse Lunges (Total reps)

• Med Ball Slams

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

Tabata (12 mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes.

• A: Bodyweight Windmills

• B: Floor-to-Ceiling Explosive Reach

Tabata (12 mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes.

• A: Med Ball Woodchoppers

• B: Med Ball Clean & Press

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

AMRAP (13 mins) Complete as many rounds as possible in 13 minutes.

• 10x Jump Squats

• 10x Air Slams

• 10x Plank Supermans

AMRAP (13 mins) Complete as many rounds as possible in 13 minutes.

Gym

• 10x DB Thrusters

• 10x Med Ball Slams

• 10x Mountain Climbers

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)