Chris Giesking

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