Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (For Time)
14 mins. time cap. Complete all repetitions of each exercise in order before moving to the next.

• 50x Chair Step-ups with Knee Drive (each side)

• 40x Kickstand Squats (each side)

• 30x Reverse Burpees

• 20x Single-Leg Box Squats (each side)

• 10x Sprawl into Tuck Jump

Chipper (For Time)
14 mins. time cap. Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Alt. DB Step-ups (each side)

• 40x DB Lunges (each side)

• 30x Burpees

• 20x Kickstand DB RDLs (each side

• 10x DB Devil's Press

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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

• Min. 1: 14x Bodyweight Windmills (total reps)

• Min. 2: 14x Lateral Lunges (total reps)

• Min. 3: 10x Glute-bias Step Ups (total reps)

• Min. 4: 14x Plank Shoulder Taps (total reps)

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

• Min. 1: 6x DB Windmills (each side)

• Min. 2: 14x DB Goblet Curtsey Lunges (total reps)

• Min. 3: 6x DB Glute Biased Step-ups (each side)

• Min. 4: 14x Plank Toe Touches (total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Single-leg Good Mornings (each side)

• 10x Diamond Push-ups

• 30s Hollow Body Hold

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

• 10x Single-leg DB RDLS (each side)

• 10x DB Floor Press

• 30s MB Plank Hold