FUNDAMENTALS

EMOM circuit x 3 rounds  
A1 30 sec hip thruster hold (watch back arching, keep ribs down and glutes squeezed)
A2 12 goblet squats
A3 30 sec plank
A4 5 wall 1 leg dl/side
A5 rest
A6 20-30 sec bent knee hollow rock

4 rounds – 12 min cap
B1 60 skips
B2 15 kb deadlifts
B3 20 air squats

Chipper – 5 min cap (focus on muscle contraction/burn)
C1 15 mb donkey kicks
C2 15 mb straight leg pulse
C3 15 mb fire hydrant
C4 30 mb rainbow
switch sides

FITNESS

EMOM circuit x 3 rounds (18 min)
A1 30 sec bb hip ext hold (find the happy medium between too high and high enough to prevent your back arching)
A2 12 goblet squats
A3 30 sec plank hip dip
A4 5 wall 1 leg dl/side
A5 rest
A6 20-30 sec hollow rocks

4 rounds – 12 min cap
B1 20 du
B2 40 kb swings (core tightness is a must for every rep)
B3 20 air squats

Chipper – 5 min cap
C1 15 mb donkey kicks
C2 15 mb straight leg pulse
C3 15 mb fire hydrant
C4 30 mb rainbow
switch sides

BEFIT

EMOM circuit x 3 rounds (18 min)
A1 30 sec bb hip ext hold
A2 12 back squats
A3 30 sec plank hip dip
A4 5 wall 1 leg dl/side
A5 rest
A6 hollow roll to v-up (max reps)

4 rounds – 12 min cap
B1 40 du
B2 20 deadlifts (do in 40 to 60 sec – goal is to go unbroken, be conservative on weight)
B3 20 alt. pistol box squat

Chipper – 5 min cap
C1 15 mb donkey kicks
C2 15 mb straight leg pulse
C3 15 mb fire hydrant
C4 30 mb rainbow
switch sides