Bodyweight only / Day 13

12 min EMOM (30 sec on/30 sec off)

1. 30 sec wall sit / 30 sec rest

2. 30 sec jumping squat max rep / 30 sec rest

3. 30 sec quadruped plank / 30 sec rest

NO REST

16 min EMOM

1. 12-16 rep Up Down

2. 24-32 rep Alternate Step Up to Chair

3. 3-5 rep Wall Walk

4. 12-16 rep Stiff One Leg Deadlift (x2)