Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (13 mins.)
Work through the list in order, completing every rep before moving on.

• 60x Jump Squats

• 50x Curtsey Lunges (total)

• 40x Pike Push-ups

• 50x Reverse Crunches

• 60x High Knees (total)

Chipper (13 mins.)
Work through the list in order, completing every rep before moving on.

• 30x DB Goblet Squat (Tempo)

• 40x DB Lunges (total)

• 50x MB Thrusters

• 60s MB Plank Hold

• 70x High Knees (total)

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

EMOM (14 mins.)
Every minute on the minute for 14 mins.

• 8x Single-Leg RDL (each side)

• 20x Mountain Climbers (total)

EMOM (14 mins.)
Every minute on the minute for 14 mins.

• 16x DB Good Morning

• 20x Mountain Climbers (total)

 Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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

• 10x Lateral Lunges (total)

• 10x Push-ups / Knee Push-ups

• 10x Bicycle Crunches (total)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Forward Lunges (total)

• 10x Pushups/Kneepushups

• 10x MB Russian Twists (total)

• 10x Alt. DB Snatch (total)