For time: -30 overhead walking lunges -30 knees-to-elbows -30 arched body rocks -30-cal. row -30 hollow rocks -30 knees-to-elbows -30 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate
Scaling This is a quick down-and-back chipper. Scale the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline, so fight for large sets and transition between movements quickly.
Intermediate Option For time: -20 overhead walking lunges -20 knees-to-elbows -20 arched body rocks -20-cal. row -20 hollow rocks -20 knees-to-elbows -20 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate
Beginner Option For time: -20 walking lunges -20 jumping hanging knee raises -20 arched body rocks -20-cal. row -20 hollow rocks -20 jumping hanging knee raises -20 walking lunges