| Workout 1 |
| 8 Min Cap |
| Climb the Ladder increasing by 2 reps each round 2-4-6-8…. |
| Spider Crawl (assume plank position. Pull Right Knee to Right Elbow, return to plank. Pull Left Knee to Left Elbow, return to plank = 1 Rep |
| Glute Bridge |
| Super Man Arches |
| *E2MOM – 4 Sandbag OTS |
| Rest 3:00 before Workout 2 |
| Workout 2 |
| 7 Min AMRAP @ controlled pace |
| 1 Broad Jump (toward center of room) |
| Crab Walk back to start position |
| 6 Alt Cossack Squats (3/ea side) |
| :30 Sandbag Bear Hug Hold |
| Workout 3 |
| Agiltiy Ladder Relay Races |