Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Chipper (For Time)
14 mins. Time Cap

• 60x Jump Jacks

• 50x Sumo Squats

• 40x Floor-to-Ceiling Reaches

• 30x Chair Step-ups (Total reps)

• 20x Crawl-outs

Chipper (For Time)
14 mins. Time Cap

• 60x Jump Jack

• 50x DB Goblet Squat

• 40x Kettlebell Swings

• 30x Alt. Step-ups (Total reps)

• 20x Crawl-outs

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.

• 20x High Knees (Total reps)

• 12x Lateral Lunges (Total reps)

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

• 15x Cushion Punches (Kneeling) (Total reps)

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

• 20x High Knees (Total reps)

• 12x DB Forward Lunges (Total reps)

• 10x DB Floor Press

• 15x Kneeling MB Slams

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 minutes.

• 10x Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Suitcase Reverse Lunges (Total reps)

• 10x Renegade Row (Total reps)

• 10x Alt. DB Snatch (Total reps)