Warm-up A

• 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

Warm-up B

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

EMOM (12 Mins)
Every minute on the minute (EMOM). Complete the reps and rest for the remainder of the minute.

• Min. 1: 16x KB Swings

• Min. 2: 16x MB Russian Twists

• 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)

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

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.