Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper (12 mins)
Complete the entire list as fast as you can. Break up the reps however you like, in any order.

• 100x Mountain Climbers

• 80x Russian Twists (Cushion)

• 60x Jump Squats

• 40x Air Slams

• 20x Burpees

Chipper (13 mins)
Complete the entire list as fast as you can. Break up the reps however you like, in any order.

• 100x Mountain Climbers

• 80x Med Ball Russian Twists

• 60x KB Swings

• 40x DB Thrusters

• 20x Burpees

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

EMOM (12 mins)

• Minute 1: 15x Floor-to-Ceiling Reaches

• Minute 2: 15x Sprawls

EMOM (12 mins)

• Minute 1: 15x Med Ball Clean & Press

• Minute 2: 15x KB Swings

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 15x Jump Squats

• 15x Air Slams

• 15x Commando Planks

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

• 15x DB Thrusters

• 15x Med Ball Slams

• 15x Commando Planks