Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x Curtsey Lunges (Left)

• Minute 2: 12x Curtsey Lunges (Right)

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x DB Suitcase Lunges (Left)

• Minute 2: 12x DB Suitcase Lunges (Right)

Warm-up

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Home

• 10x Single-Leg RDLs (Airplanes: per side)

• 10x Plank Superman Alternates

• 40s Wall Sit

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Gym

• 10x DB Romanian Deadlifts (RDL)

• 10x KB Gorilla Rows (Per side)

• 20s Single-Leg Wall Sit (Per side)