Essentials:
A.
15min EMOM
1. Glute Bridge x 15 reps
2. Cossacks Squat x 5 reps per leg
3. Seated Russian Twist x 15 reps per side
B.
Tabata
Run
Air Squat
Run
No Push Up Burpee
Fitness:
A.
15min EMOM
1. Glute Bridge x 15 reps
2. Cossacks Squat x 5 reps per leg
3. Seated Russian Twist x 15 reps per side
B.
Tabata
Run
Air Squat
Run
No Push Up Burpee Broad Jump
Performance:
A.
15min EMOM
1. Glute Bridge x 15 reps
2. Cossacks Squat x 5 reps per leg
3. Seated Pike Hold x 20 sec
B.
Tabata
Run
Air Squat
Run
No Push Up Burpee Broad Jump
*Wear a vest if you have one