"Chipper"

Warm Up (3 Rounds):

Down & Back:

  • Jog
  • High Knees
  • Butt Kicks
  • Lateral Walk without Band

Then...

5 Minute AMRAP:

  • 3 Pull Ups
  • 5 Strict K2E or Knee Raise
  • 7 Push Up
  • 10 Lunge

Then...

  • Weighted Planks (5 x 30 sec. Holds)
    * Have a trainer or a Superfriend put a plate or two on your back *

Then...

  • Reverse Hamstring Curl (3 x 5)
    * You'll need a trainer or Superfriend for this one as well *

Strength (3,3,3,3,3):

  • Sumo Deadlift
    * Work up in weight each set after your warm up sets *

Met-Con (15 Minute Time Cap):

  • 50 Jump Rope
  • 40 Russian Twist with Med Ball
  • 30 Ball Slam (30/20)
  • 20 Box Jump (24/20)
  • 10 Calorie Row
    * Once you work your way down, go back up, and so on until 15 minutes is up *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll