Choose your intensity

  • Emerge: Substitute air squats for jump squats. Choose a kettlebell that's a challenging weight. 
  • Elevate: Perform the workout as prescribed.
  • Excel: Perform the workout as prescribed. 

This workout is for time. Begin by running three minutes on a treadmill as fast as you can. After three minutes, perform three rounds of:

Repeat the entire workout 3 times.