This workout is the full-meal deal! Strength, cardio, core and stretching. All coached, step-by-step, so you finish strong. In this metcon, we will hit a few of the most popular metabolic conditioning programming: EMOM, AMRAP, and circuit, finishing off with a great ladder drill at the end.

Osteoporosis and beginner-friendly options are shown.

Day 15 of the 15-Day Ignite Challenge.

Tools: moderate dumbbells

5-Min AMRAP:
8 Thrusters
8 Woodchops
8 Alternating rows

8-Min EMOM:
15 leg lowering
15 prone squats

15-Min Circuit:
3 x 45sec
Alternating reverse lunge (alt: bridges)
Push press
Power cleans
Chest press w/ moving bridge
Quadruped rows to hover

Workout Finisher:
Ladder down push-ups (or chest presses)

00:00 Introduction
01:30 Warm-up
05:12 AMRAP
10:47 EMOM
19:57 Metcon circuit
36:50 Workout finisher - push-up ladder
38:38 Stretches