Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ascending Ladder (13 mins. time cap)
Add 2 more reps to each exercise per round.

• 2x Sumo Squats

• 2x Chair Tricep Dips

• 2x Single-leg Good Mornings (each side)

• 2x Commando Planks

Ascending Ladder (13 mins. time cap)
Add 2 more reps to each exercise per round.

• 2x DB Goblet Squat

• 2x DB Overhead Press

• 2x DB RDL

• 2x Commando Plank

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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.

• 20s Speed Skaters

• 20s Prone Back Extensions

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.

• 20s Lateral Shuffles

• 20s Renegade Row

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

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

• 15x Lunge Drives (each side)

• 15x Air Slams

• 30x High Knees (Total reps)

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

• 15x DB Thrusters

• 15x MB Slams

• 30x High Knees (Total reps)