| Workout 1: 12 Min Running Clock |
| Min 1: Max single unders |
| Min 1-11: 10 min AMRAP |
| 5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep) |
| 10 Up down SDHP (1 up down + 1 SDHP= 1 rep) |
| 15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep) |
| 10 V-up Bicycles (1 V-up + 2 Bicycles = 1 rep) |
| 5 Jump Lunges (R/L=1) |
| Min 11-12: Max single unders |
| Workout 2: EMOTM x 9 Mins |
| Min 1: 10 Bent Over Rows + 10 jumping jack plank jacks |
| Min 2: 10 Push Press + 10 Alternating Wtd Lunges |
| Min 3: AMRAP Sit-ups |