Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jump Jacks

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

• Jump Squats

• Mountain Climbers (total)

• Plank Superman Alternates (total)

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

• MB Wall Balls

• Mountain Climbers (total)

• DB Gorilla Row (total)

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

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

• Pike Push-ups

• Air Slams

• Shadow Boxing

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

• DB Overhead Press

• MB Slams

• Lateral Shuffles

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Air Squats (Slow)

• 30s Cat-Cow

For Time (14 mins.)
Complete 6 full rounds as fast as you can. 14 mins. time cap. Complete the buy-in before you start the rounds; it counts inside your time.

Buy-in: 30x Glute Bridges

• 12x Sumo Squats

• 16x Chair Step-ups (total)

• 20x High Knees (total)

For Time (14 mins.)
Complete 6 full rounds as fast as you can. 14 mins. time cap. Complete the buy-in before you start the rounds; it counts inside your time.

Buy-in: 20x Kettlebell Swings

• 12x DB Goblet Squat

• 8x DB Glute Biased Step-ups (each side)

• 20x Heel Kicks (total)