Chop Wood Carry Water

WELCOME, SQUAD! During the next several weeks, Amoila will help you unlock new levels of fitness and performance, and it all starts with 2 blocks of tempo-based chest and back moves with an 8-minute AMRAP (as many reps as possible) finisher. You’ll also get an introduction to the ABCs of primal movement. Remember to trust the process because YOU are built for this.

Target your shoulders and core starting with three strength exercises and a muscle-burning cardio move, then ending with push pull. Today’s primal movement lesson is the underswitch and side kick-through.

This lower-body burner starts with a 12-minute EMOM (every minute on the minute) circuit before transitioning to a quad-focused strength/plyo superset. Keep up with Amoila as he leads you to the final “3-1-3” drill that’s sure to leave you drenched.

This workout alternates arm exercises and total-body cardio moves to help you build sleeve-stretching strength as you burn fat all over. Cap it off with a primal flow to boost your mobility, elevate your performance, and accelerate your recovery.

This full-body metabolic challenge will get your heart pounding and sweat pouring with a technique called “alphabet soup.” You’ll do 4 sets of the same 5 moves, but the order will change each time. Keep your form tight and give every rep your all!

This 25-minute “activation” workout will keep you performing at your peak with primal movements that boost mobility and coordination. Use it as a warm-up before scheduled workouts or between them on rest days to help accelerate your recovery.