Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Chipper (For Time)
14mins. Time Cap.

• 50x Chair Step-ups with Knee Drive (Total reps)

• 50x Air Squats (Tempo)

• 30x Crawl-outs

• 30x Bodyweight Windmills (Total reps)

• 10x Sprawl into Tuck Jump

Chipper (For Time)
14mins. Time Cap.

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Crawl-outs

• 30x DB Windmills (Total reps)

• 10x DB Devil's Press

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• Min. 1: 40x High Knees (Total reps)

• Min. 2: 12x DB Overhead Press

• Min. 3: 20x Lateral Shuffles (Total reps)

• Min. 4: 20x Plank Toe Touches (Total reps)

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

• Min. 1: 40x High Knees (Total reps)

• Min. 2: 10x Chair Tricep Dips

• Min. 3: 12x Lateral Lunges (Total reps)

• Min. 4: 20x Plank Shoulder Taps (Total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

AMRAP (12mins.)
Complete as many rounds as possible in 12mins.

• 12x DB Forward Lunges (Total reps)

• 10x Pushups/Knee Pushups

• 15x MB Slams

AMRAP (12mins.)
Complete as many rounds as possible in 12mins.

• 12x Front-foot Elevated Lunges (Total reps)

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

• 15x Air Slams