Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (13 mins.)

• 2x DB Goblet Curtsey Lunges (Total reps)

• 2x DB Hip Thrust

Ladder (13 mins.)

• 2x Curtsey Lunges (Total reps)

• 2x Glute Bridges

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• Min. 1: 12x Air Squats (Tempo)

• Min. 2: 12x Chair Tricep Dips

• Min. 3: 12x Glute Bridges

• Min. 4: 12x Plank Toe-touches (Total reps)

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

• Min. 1: 12x DB Goblet Squat (Tempo)

• Min. 2: 12x DB Overhead Press

• Min. 3: 12x DB Hip Thrust

• Min. 4: 12x Plank Toe Touches (Total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x Bulgarian Split Squats (5x each side)

• 10x Hand-release Push-ups / Knee Push-ups

• 10x Shoulder Taps (Total reps)

For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x DB RDL

• 10x DB Floor Press

• 10x Renegade Row (Total reps)