Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (14 mins.)
Work through the ladder, descending by 5 reps each round: 30, 25, 20, 15, 10, 5. Complete the buy-out straight after your final rung. 14 mins. time cap.

• Jumping Scissor Lunges (total)

• Frog Pumps
  
  Buy-out: 40s High Plank Hold

Ladder (14 mins.)
Work through the ladder, descending by 5 reps each round: 30, 25, 20, 15, 10, 5. Complete the buy-out straight after your final rung. 14 mins. time cap.

• Alt. DB Step-ups (total)

• DB Swing
  
  Buy-out: 40s Plank Hold

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

TABATA (12 mins.)
Work for 20 seconds, rest for 10, cycling through the three movements in order for the full 12 mins.

• Floor-to-Ceiling Reaches

• Push-ups / Knee Push-ups

• Prone Y-T-W Raises

TABATA (12 mins.)
Work for 20 seconds, rest for 10, cycling through the three movements in order for the full 12 mins.

• Alt. DB Snatch

• Pushups

• Alt. Superman Planks

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

For Time (14 mins.)
Complete 6 full rounds as fast as you can. 14 mins. time cap.

• 6x Bulgarian Split Squats (each side)

• 8x Burpees

• 12x Reverse Crunches

Complete 6 full rounds as fast as you can. 14 mins. time cap.

• 12x DB Forward Lunges (total)

• 8x Burpee

• 20s MB Plank Hold