Descending Ladder 10, 9, 8... 1

(for time, 13 min. time cap)

• DB Goblet Squats (4-sec eccentric)

• Med Ball Slams (Full Speed)

Descending Ladder 10, 9, 8... 1

(for time, 13 min. time cap)

• Air Squats (4-sec eccentric)

• Air Slams (Full Speed)

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

EMOM (12 mins)

(Every Minute on the Minute for 12 Minutes)

• Min 1: 10x Slow Hand-Release Burpees

• Min 2: 10x Slow Russian Twists

EMOM (12 mins)

(Every Minute on the Minute for 12 Minutes)

• Min 1: 10x Slow Muscle Snatches

• Min 2: 10x Slow Med Ball Russian Twists

• 30s Arm Circles

• 30s Scapular Push-ups (On knees)

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo Jump Squats (soft landing)

• 15x Tempo Air Squats

• 15x Tempo Push-ups

3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo DB Front Squats

• 15x Tempo KB Good Mornings

• 15x Tempo Push-ups

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow