Warm-up*:
Every Minute On the Minute (EMOM):
Minute 1: 10 Squats
Minute 2: 15 Squats
Minute 3: 20 Squats
Minute 4: 25 Squats
Minute 5: 30 Squats
*Less than 1 Month
Minute 1: 5 Squats
Minute 2: 10 Squats
Minute 3: 15 Squats
Minute 4: 10 Squats
Minute 5: 5 Squats
Down Dog to Runner's Lunge & Twists
Main Workout
Option 1 > 3 Months: 2 Rounds Not for Time
20 Box Step-ups R
20 Box Step-ups L
20 Lateral Box Step-ups R
20 Lateral Box Step-ups L
20 Stability Ball Glute Bridges
20 Banded Side-Steps R
20 Banded Side-Steps L
20 Single Leg Iso Quad Step Downs R
20 Single Leg Iso Quad Step Downs L
Option 2 < 3 Months: 2 Rounds Not for Time
14 Box Step-ups R
14 Box Step-ups L
14 Lateral Box Step-ups R
14 Lateral Box Step-ups L
14 Stability Ball Glute Bridges
14 Banded Side-Steps R
14 Banded Side-Steps L
14 Single Leg Iso Quad Step Downs R
14 Single Leg Iso Quad Step Downs L
Option 3 < 1 Month: 1 Rounds Not for Time