Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (13 mins.)
Add 2 reps to each exercise every round.

• 2x Bulgarian Split Squats with Pop (each side)

• 2x Push-ups

• 2x Air Slams

• 2x Frog Pumps

Ladder (13 mins.)
Ascending Ladder: Add 2 reps to each exercise every time you complete a round.

• 2x DB Thrusters

• 2x MB Cleans

• 2x DB Swing

• 2x Commando Planks

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Tabata (12 mins.)
Perform 40 seconds of work followed by 20 seconds of rest.

• 40s Jump Jacks

• 40s Sprawls

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

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

• 15x Squat Thrusts

• 45s Static Bear Crawl Hold

• 12x Lateral Shuffles (Floor Touch) (Total reps)

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

• 15x DB Clusters

• 15x MB Wall Balls

• 15x DB Devil's Press