Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Jump Jacks

• 40x Air Squats

• 30x Floor-to-Ceiling Reaches

• 20x Push-ups / Knee Push-ups

• 10x Burpees

Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Med Ball Slams

• 40x DB Goblet Squats

• 30x Alt. DB Snatches (Total reps)

• 20x DB Floor Press

• 10x DB Devil Press

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

EMOM (12 Mins)
Every minute on the minute (EMOM).

• Min. 1: 12x Air Squats (with pause)

• Min. 2: 10x Hand-release Push-ups / Knee Push-ups

• Min. 3: 15x Air Slams

• Min. 4: 12x Plank Shoulder Taps (Total reps)

EMOM (12 Mins)
Every minute on the minute (EMOM).

• Min. 1: 12x DB Front Squats (with pause)

• Min. 2: 10x Strict Push-ups (or Knee Push-ups)

• Min. 3: 15x Med Ball Slams

• Min. 4: 12x DB Renegade Rows (Total reps)

Warm-up: A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Forward Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-ceiling Reaches

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

• 10x DB Reverse Suitcase Lunges (Total reps)

• 10x DB Renegade Rows (Total reps)

• 10x Alt. DB Snatches (Total reps)