Referencing the video at the top of the page do the following warm up

2 Sets

50 Single Unders with Jump Rope
10 Air Squats

4 Sets
• 5 Strict Overhead Press

Notes:

• Add weight across sets
• Lift every 2 minutes

12 min EMOM (Every minute on the minute)

• 12 Reverse Lunge Steps (add weight as needed) (6 each leg)
• 8 Box Jumps
• 6 Burpees

Notes:

You are to perform a specific task every time the clock hits :00

Example:
0:00-1:00 Lunges
1:00-2:00 Box Jumps
2:00-3:00 Burpees
3:00-4:00 Lunges
etc

To Increase Challenge:

• Increase the weight/height of the Dumbbells for Lunges and Box for Box Jumps.

• And/Or extend the workout to 15 minutes, performing each exercise one more time than above.

8 sets

20 seconds of work
10 seconds of rest

Notes:

• To increase the challenge, lift and hold a single leg/arm. Alternate limbs across set!

Pigeon Stretch and Couch Stretch

2 minutes per leg for each stretch