Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

Ladder (13 Mins Cap)
Descending Ladder: 10, 9, 8... down to 1 rep.

• Commando Planks

• Mountain Climbers

• Plank Supermans

Ladder (13 Mins Cap)
Descending Ladder: 10, 9, 8... down to 1 rep.

• KB Gorilla Rows

• DB Renegade Rows

• Plank Superman Alternates

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Tabata (12 Mins)
Perform 40 seconds of work followed by 20 seconds of rest. Rotate between A and B for 12 Mins.

• A: Air Squats (Slow Tempo)

• B: Plank Toe-touches

Tabata (12 Mins)
Perform 40 seconds of work followed by 20 seconds of rest. Rotate between A and B for 12 Mins.

• A: Dumbbell Good Mornings (Slow Tempo)

• B: Plank Toe-touches

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10xStrict Push-ups (or Knee Push-ups)

• 10xGlute Bridges

• 10xSingle-Leg Good Mornings

AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10x DB Overhead Press

• 10x Strict Push-ups

• 10x DB Romanian Deadlifts