WARM-UP
EMOM x 2 MINUTES
:30 HIGH KNEES
:30 BUTT KICKS
INTO…
EMOM x 3 MINUTES
20 JUMPING JACKS + 20 DB TOE TAPS
FULL-BODY STRENGTH
EMOM x 12 MINUTES
MIN 1 - :45 MAX FRONT SQUAT + LUNGE*
MIN 2 - :45 MAX DB FLOOR PRESS**
*1 = FRONT SQUAT + LUNGE L + LUNGE R
**2 = HOLD TOP OF GLUTE BRIDGE -UP WHILE PRESSING
CONDITIONING
3 SETS
AMRAP x 5 MINUTES
6 UP-DOWNS
8 SHOULDER TAPS (EACH SIDE)
10 LUNGES TO PRESS*
- REST :30 BETWEEN SETS
*-1 REP = SINGLE SIDE REVERSE LUNGE INTO OVERHEAD PRESS
CORE
ON A 5:00 RUNNING CLOCK…
ACCUMULATE MAX TIME IN LOW PLANK