Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Chipper (For Time)
15 mins. Time Cap

• 50x Lateral Shuffles (Floor Touch) (Total reps)

• 40x Sumo Squats

• 30x Air Slams

• 20x Bicycle Crunches (Total reps)

• 10x Crawl-outs

Chipper (For Time)
15 mins. Time Cap

• 50x Lateral Shuffles (Total reps)

• 40x DB Goblet Squat

• 30x MB Slams

• 20x MB Russian Twists (Total reps)

• 10x Crawl-outs

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

Tabata (12 mins.)
20s work / 10s rest

• A: Jump Jacks

• B: Squat Thrusts

Tabata (12 mins.)
20s work / 10s rest

• 20s Jump Jacks

• 20s Kettlebell Swings

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Jump Squats

• 10x Air Slams

• 10x Sprawls

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

• 10x DB Goblet Squat

• 10x MB Slams

• 10x Alt. DB Snatch (Total reps)