Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25, 30. 14 mins. time cap.

• Air Squats

• Speed Skaters (total)

• Prone Back Extensions

Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25, 30. 14 mins. time cap.

• MB Wall Balls

• DB Swing

• High Knees (total)

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

TABATA (12 mins.)
Work for 40 seconds, rest for 20, alternating movements for the full 12 mins.

• Hand-release Push-ups

• Plank Superman Alternates

TABATA (12 mins.)
Work for 40 seconds, rest for 20, alternating movements for the full 12 mins.

• DB Floor Press

• DB Gorilla Row

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

For Time (14 mins.)
Complete the buy-in, then 5 full rounds as fast as you can.

Buy-in: 20x Jump Squats

And then AMRAP:

• 12x Lunges (total)

• 16x Glute Bridges

• 10x Burpees

For Time (14 mins.)
Complete the buy-in, then 5 full rounds as fast as you can.

Buy-in: 16x DB Front Squats

And then AMRAP:

• 12x Alt. DB Step-ups (total)

• 16x Bodyweight Glute Bridge

• 10x Burpees