Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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

• 50x Air Squats

• 40x Reverse Lunges(Total reps)

• 30x Push-ups/Knee Push-ups

• 20x Crawl-outs

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

• 50x DB Goblet Squat

• 40x DB Suitcase Reverse Lunges (Total reps)

• 30x DB Floor Press

• 20x Commando Planks

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 20s High Knees

• 20s Sprawls

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

• 20s High Knees

• 20s Sprawls

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpees

• 10x Jump Squats

• 10x Lateral Shuffles (Floor Touch) (Total reps)

AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpee

• 10x DB Goblet Squat

• 10x Lateral Shuffles (Total reps)