Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x Jump Squats

• 2x Plank Shoulder Taps (Total reps)

Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x DB Goblet Squat

• 2x Renegade Row (Total reps)

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 mins. total.

• A: 20s Squat Thrusts

• B: 20s Hollow Body Holds

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. total.

• A: 20s Sprawls

• B: 20s MB Plank Hold

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x Frog Pumps

• 10x Diamond Push-ups

• 20x Bicycle Crunches (Total reps)

For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x DB Hip Thrust

• 12x DB Floor Press

• 20x Alt. Superman Planks (Total reps)