• Warm Up

    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

  • Strength Workout

    4 Sets
    • 5 Strict Overhead Press


    • Add weight across sets
    • Lift every 2 minutes

  • Main Workout

    12 min EMOM (Every minute on the minute)

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


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

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

    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.

  • Core Workout

    8 sets

    20 seconds of work
    10 seconds of rest


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

  • Mobility

    Pigeon Stretch and Couch Stretch

    2 minutes per leg for each stretch

Movement Demo/Explanation