4 Rounds – 30 Seconds of Each Movement

4 Rounds: 30 Seconds Of Each Alternating Lunges Alternating Toe Touches Slider/Ball Hamstring Curl Alternating Toe Touches Speed Skater Rest How This Works: Set a clock and perform each movement for 30

Stretch, Strengthen, and Stabilization

Stretch, Strengthen, and Stabilization How This Works: Follow along with me through the flow and finish with a 3 round Buy-Out. It will go - Sequence 1 three times. Into Sequence 2 Right

TABATA: Lunge-Skate-Over-Climb

TABATA: 20 Seconds On, 10 Seconds OffAlternating LungesSpeed SkatersOver The BellMountain Climbers How This Works: Set a timer and perform max number of Alternating Lunges for 20 seconds, rest 10 seconds, max

All The Lunges and Some Other Stuff

For Time:20 Inchworms20 Alternating Lunges20 Alternating Single leg Deadlift20 Alternating Lunges20 Side Plank Right floor to Ceiling Reach 20 Alternating Lunges20 Side Plank Left floor to Ceiling Reach 20 Alternating Lunges20 Push

12 Minute EMOM 20-60-20

12 Minute EMOM:Min 1: 20 Surfers (0:00, 3:00, 6:00, 9:00)Min 2: 60 Toe Taps (1:00, 4:00, 7:00, 10:00)Min 3: 20 Alternating  Side Lunges (2:00, 5:00, 8:00, 11:00) How This Works: Set a

10 Rounds of 5 Reps of Each Movement

10 Rounds5 Push up5 Squats5 Jumping Jacks5 Bear Crawl Shoulder Taps on each shoulder5 Lunges Each Leg How This Works: Set a clock and get through all the reps and sets as
16 Min AMRAP

16 Minute AMRAP – With Some Twang

16 Minute AMRAP: As Many Rounds and Reps as possible8 Curtsy Lunges8 Hand-Release Push Up16 Scissors8 Thruster How This Works: Set a timer for 16 minutes and get as many rounds of
3 Min AMRAP 4 Times Through

3 Minute AMRAP – 4 Times Through

4 Rounds: Each Round is a 3 Minute AMRAP (As Many Rounds As Possible) 3 Minute AMRAP10 Burpee No Up10 Boxers6 Alternating Lunges -Rest 1 Minute between each AMRAP How This Works: You will
12 Min Emom

12 Minute EMOM – Bird Dogs and Burpees

12 Minute EMOM: Every Minute On The MinuteMin 1: 20 Alternating Bird Dog (0:00, 3:00, 6:00, 9:00)Min 2: 20 Alternating Side Lunges (1:00, 4:00, 7:00, 10:00)Min 3: 6 Burpee Over
15 Min EMOM Holds

15 Minute EMOM – With Holds

15 Minute EMOM: Every Minute On The MinuteMin 1: Max Bottom of Push up hold, rest of the minute Mountain Climbers (0:00, 5:00, 10:00)Min 2: Bottom of Squat hold (1:00,