Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper (For Time)
14 mins. Time Cap

• 50x Chair Step-ups (Total reps)

• 50x Air Squats (with pause)

• 30x Commando Planks (Total reps)

• 30x Curtsey Lunges (Total reps)

• 10x Burpees

Chipper (For Time)
14 mins. Time Cap

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Commando Planks (Total reps)

• 30x DB Goblet Curtsey Lunges (Total reps)

• 10x DB Devil's Press

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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

• Min. 1: 12x Bulgarian Split Squats (Total reps)

• Min. 2: 10x Push-ups / Knee Push-ups

• Min. 3: 12x Glute Bridges (Single leg) (Total reps)

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

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

• Min. 1: 12x DB Suitcase Reverse Lunges (Total reps)

• Min. 2: 10x Pushups/Kneepushups

• Min. 3: 12x Bodyweight Glute Bridge

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

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 10x Air Squats (Tempo)

• 10x Pike Push-ups

• 10x Plank Drag-throughs (Total reps)

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

• 10x DB Goblet Squat (Tempo)

• 10x DB Overhead Press

• 10x MB Woodchoppers (Total reps)