Warm-up A

• 30s Jump Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

• 140x High Knees (total)

• 100x Air Slams

• 60x Prone Back Extensions

• 40s Wall Sit

Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

• 140x High Knees (total)

• 100x DB Hip Thrust

• 60x MB Slams

• 40s DB Wall Sit

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

EMOM (12 mins.)
Every minute on the minute for 12 mins.

• 20x Air Squats

• 20x Glute Bridges

• 20x Plank Superman Alternates (total)

• 20x Dead Bugs (total)

EMOM (12 mins.)
Every minute on the minute for 12 mins.

• 20x Air Squats

• 20x Kettlebell Swings

• 16x Renegade Row (total)

• 40s MB Plank Hold

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 10x Lateral Lunges (total)

• 10x 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 Push-ups

• 10x MB Russian Twists (total)

• 10x Alt. DB Snatch (total)