Complete 6 rounds

For time

(Cap time 15-20 min range)

8 Bulgarian split squat (each side)

12 Two-way shoulder raise

8 Burpees

[video below with modifications]

• On the Bulgarian squats, the key is to not be reaching with that back, elevated, leg. You should be coming straight down, and back up. Just like in a squat, imagine a rope pulling that knee forward, while simultaneously pulling the hips back. If you feel like you're bringing too much weight forward, and onto that front foot, step back until you feel as though you're moving in a straight line.
• For two-way shoulder raises, start with weights at waist, execute a front shoulder raise. Make sure you stop just above parallel. Lower weight, and immediately execute a side raise (keep arms straight out, do no bend elbows!).
• With the burpees, modify as needed. You can do full burpees, burpees without the jump/hop, knee push-up burpees, or elevated burpees.



3x 3 min AMRAP

(Form over reps! If you only get one round in the three minutes, that's okay)

10 KB swing to low squat

8 Plank jacks

[video of workout with modifications/options below]

• The key to the swing is: hinge, and snap. Start with the kettlebell (or dumbbell, with an interlocked finger grip just under the head) slightly ahead of you (think in American Football, getting ready for the snap to the QB). Flat back, feet outside of shoulder width. Like the hinge in the deadlift, bring the body "up and open", and the forearms "snap" away from the hips (do NOT pull these above parallel to your shoulders). Bring your hinge back down, to "close". On the next swing, stay low (you'll only be "opening" a bit, and no snap this time), bringing your arms straight out, and sit into that squat. As you come back to that "close", your hips will rise a bit, this is okay.
• Plank jacks can either be done full arm extension, or on your forearms. Keep hips from sagging in each hop by keeping your core tight. Pre/postnatal, sub in slam balls or dead bugs with a cross tap (i.e. when you bring left leg, right arm out into extension, cross your left arm to your right knee)



AMRAP 1

Total time: 8 mins

Goal: 6 rounds

5 Goblet squat

20 Rope skips/step overs

5 Push up

AMRAP 2

Total time: 10 mins

Goal: 8 rounds

8 air squat

20 toe taps

8 bear crawl

[video below with modifications/variations]

• Goblet squats can be performed one of two ways. Holding the weight against your chest, or with your upper arms tight against your body, the weight at the end of your full arms-length. Remember not to hinge, but imagine someone pulling your hips backwards, and knees forward — at the same time. Your weight should be distributed through your whole foot, but drive the movement upwards from the heels.
• On the rope skips, you can opt for single under, or double under (if doing DUs, double the reps!). Sub in step overs if pregnant, postpartum, or don't feel comfortable jumping.
• Choose the push-up position that is most comfortable for you: full push up, from the knees, with hands on a medicine or yoga ball. For pre/postnatal moms: use a high box, step, sofa/coffee table, or even the wall.
• Anything can be used for toe taps! Your DB/KB, a yoga block, kids toy, stack of books.
• Remember on bear crawls to NOT use your knees. Your weight should be on your toes, and hands. You can do high crawls, with your waist in a high position, or you can go as low as you can. Focus on keeping that core tight, and don't dip from side to side as you move. Sub in dead bugs if you're pre/postnatal.



5 rounds of:

6 hang power snatch (each side if using KB or DB)

6 rockers

20 sec overhead hold

12 mountain climbers

• Snatching with a barbell, keep the bar close, weight starts closer to the heel. Shoulders stay ahead of the bar until the pull reaches your waist. Use that leg drive to get the bar up, bring shoulders back to keep bar close. Pull UNDER the bar for that last pull. The hang starts at the knee. Keeping that gaze up and forward helps!
• Dumbbell snatch is more of a shrugging motion. DB will start between knees, body slightly forward. Drive through the heels up, pulling back to keep the DB close. "Punch" the DB up, and fully extend (no jello elbows!).
• KB is similar to the DB snatch, but there is a slight rotation on the pull, and the lockout will cause the KB to "flip" over (protect the back of your wrist if you're not used to these).
• With a DB, KB, or even filled milk jugs (get creative!), hold the weight at your sides, and come to a parallel squat position. Keep feet planted, and swing your arms front to back. Do not try to hold the full squat position, the movement of the up and down/rock/see-saw is the point of this exercise.
• Overhead holds can be done with a weight plate, a single DB - holding the heads in both hands, or 2 DBs of the same weight. Don't arch the back, tuck your pelvis, or tip it forward. Keep a tight vertical line - and remember to breathe!
• Mountain climbers can be performed quickly (running), slow, elevated on a slam ball, or box (recommended for pre/postnatal).