Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Ladder (13mins.)
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 13min. buzzer sounds.

• 2x MB Slams

• 2x DB Floor Press

• 2x DB Forward Lunges (Total reps)

• 2x Jump Jack

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 13min. buzzer sounds.

• 2x Air Slams

• 2x Chair Tricep Dips

• 2x Lateral Lunges (Total reps)

• 2x Jump Jacks

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

Tabata (12mins.)
Perform 20 seconds of work followed by 10 seconds of rest.

• 20s Bicycle Crunches (Total reps)

• 20s Air Squats

Tabata (12mins.)
Perform 20 seconds of work followed by 10 seconds of rest.

• 20s MB Russian Twists

• 20s DB Goblet Squat

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Suitcase Reverse Lunges (Total reps)

• 10x Renegade Row (Total reps)

• 10x Alt. DB Snatch (Total reps)