TABATA – Pull Prime Tap & Hold

TABATA: 20 Seconds On, 10 Seconds Off Plank Pull Through Primates Toe Taps V-Sit Hold How This Works: Set a timer and perform max number of Plank Pull Through for 20 seconds,

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

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

TABATA: Hollow Hop Plank High Knees

TABATA: 20 Seconds On, 10 Seconds OffHollow RocksHop OversPlank Walk Out and InHigh Knees How This Works: Set a timer and perform max number of Hollow Rocks for 20 seconds, rest 10

5’s and 20’s For Time

For Time:5 Crunch Crunch Leg Raise10 Single leg Deadlift and High knee each side5 Crunch Crunch Leg Raise20 Plank and Touch5 Crunch Crunch Leg Raise20 Squat and Alternating side kicks5

5 Rounds For Time – Plank, Split Squats, Ground to Overhead

5 Rounds:10 Plank Pull Through10 Split Squat Each Leg10 Ground to Overhead How This Works: Grab an object, like a dumbbell, book, can of soup, ect. Start a clock, and go through

12 Minute EMOM With a Special Buy Out

Part 1: 12 Minute EMOM: Every Minute On The MinuteMin 1: 20 Over The Bell (0:00, 3:00, 6:00, 9:00)Min 2: 10 Each One Leg Bridge (1:00, 4:00, 7:00, 10:00)Min 3:

3 minute AMRAP x 4

4 Rounds: Each Round is a 3 Minute AMRAP (As Many Rounds As Possible) 3 Minute AMRAP10 Lunges10 Bicycles4 Heisman 5 Steps L and R10 Plank With Knee Twist -Rest 1 Minute