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

Down The Ladder – 20 Reps down to 1 Rep

Down The Ladder: 20 Reps down to 1 RepPush Up Renegade Row (Or Shoulder Taps)Over The BellThrusters How This Works: You will start a clock and do 20 reps of each movement,

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,

15 Minute AMRAP: Deadlifts-Dips-Up Downs

15 Minute AMRAP: As Many Rounds and Reps As Possible.30 Deadlifts30 Tricep Dips30 Bear Crawl Up Downs How This Works: Set a clock for 15 minutes and preform the movements at the

12 Minute EMOM: Push-Raise-Jump

12 Minute EMOM:Min 1: 12 Push Ups (0:00, 3:00, 6:00, 9:00)Min 2: 24 Leg Raises (1:00, 4:00, 7:00, 10:00)Min 3: 40 Jump Rope (Or Pretend) (2:00, 5:00, 8:00, 11:00) How This
TABATA

TABATA – Climb, Sit, Fly, Pep & Jump

TABATA: 20 Seconds On, 10 Seconds OffMountain ClimberV-Sit Hold and Chest FlyPepsisJump Squat How This Works: Set a timer and perform max number of Mountain climbers for 20 seconds, rest 10 seconds,
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
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 AMRAP Down Dog

15 Minute AMRAP With Some Down Dog

15 Minute AMRAP: As Many Rounds and Reps As Possible.30 Downward Dog Shoulder Taps15 Overhead Squats15 Leg Raises30 Side to Sides How This Works: Set a clock for 15 minutes and preform