Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

Ladder (13 Mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 Mins.

• Buy-in: 1-Min. Plank Hold

• Curtsey Lunges (Total reps)

• Cushion Punches (Kneeling)

Ladder (13 Mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 Mins.

• Buy-in: 1-Min. Plank Hold

• DB Suitcase Reverse Lunges (Total reps)

• Med Ball Slams

Warm-up B

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

Tabata (12 Mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 Mins.

• A: Shadow Boxing

• B: Star Jumps

Tabata (13 Mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 13 Mins.

• A: Med Ball Wall Balls

• B: Alternating DB Snatches

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

AMRAP (12 Mins)
Complete as many rounds as possible in 12 Mins.

Home

• 10x Jump Squats

• 10x Air Slams

• 10x Push-ups (or Knee Push-ups)

AMRAP (12 Mins)
Complete as many rounds as possible in 12 Mins.

• 10x DB Thrusters

• 10x Med Ball Slams

• 10x Push-ups (or Knee Push-ups)