Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 120x Bicycle Crunches (total)

• 100x Plank Toe-touches (total)

• 80x Broad Jumps

• 60x Sumo Squats

Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 100x Plank Toe-touches (total)

• 80x MB Slams

• 60x DB Goblet Squat

• 40x Commando Planks (total)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 20x Squat Punches (total)

• 10x Glute Bridges (Single leg) (each side)

• 15x Pike Push-ups

• 20x Lateral Shuffles (Floor Touch) (total)

EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 12x MB Thrusters

• 8x Single-leg DB RDLs (each side)

• 12x DB Muscle Snatch (Slow)

• 20x Lateral Shuffles (total)

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

AMRAP (12 mins.)
Complete as many rounds as possible in 12 mins.

• 12x Curtsey Lunges (total)

• 10x Chair Tricep Dips

• 8x Commando Planks (total)

AMRAP (12 mins.)
Complete as many rounds as possible in 12 mins.

• 12x DB Goblet Curtsey Lunges (total)

• 10x DB Floor Press

• 20s MB Plank Hold