2 Options! 30 Minute Full Body Workout

  1. Dynamic Warm Up Series
  2. Practice Jump Rope + Squat Pattern Mobility 5 minutes
  3. 3 sets of: 20 meter Bear Crawl + 5/5 Sit Outs

Option A.
30 Minute EMOM Strength Workout

  1. 8/8 DB Rows
  2. 12 Goblet Squats + 1 Squat Jump
  3. 12 Chest Press + 1 Push Up
  4. 45 second Plank Hold
  5. 30 second Cardio Machine

Option B.
30 Minute Quality Movement Focus AMRAP of:

  1. 30 seconds Cardio Machine You Pick
  2. 1 Minute Plank + 30/30 Side Plank
  3. 15/15 Dead Bugs + 15 Hip Bridges
  4. 10/10 Lunge to Balance (with Bicep Curl to Press Option)
  5. 10 Push Ups + 10 Shoulder Taps

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