Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.

Row, Bike, Run or Ski for Meters

10 x :30 on/:60 off

GOALS + GUIDANCE: Each work interval should be a true sprint effort. Maintain a consistent effort across all 10 rounds. Use the full rest period to recover so you can attack each interval at the same intensity. Record total meters.

3 Rounds

8/8 1/2 Kneeling DB Wood Choppers

12 Leg Lift with Hip Raise

16 DB Sit Ups

Rest 1 Minute

GOALS + GUIDANCE: This core-focused workout is all about controlled, quality movement. For the woodchoppers focus on rotating through the torso rather than just swinging your arms. Do the leg lift with a hip raise at the top. Use a weight for the sit-ups that allows you to stay unbroken. Rest for one minute between rounds to recover.