Decline Shoulder Taps
Choose an option where you can do most of the minute without dropping off.

Options: lower height of foot elevation --> perform on ground --> perform on knees.
🤰 perform Elevated Plank Shoulder Taps.
Equipment: stool or chair to elevate feet onto.

Decline Push-ups‍
Pick an option that will be challenging. Something where you will have to put in some effort. It's okay if you only get a few reps per round.

Options: lower height of foot elevation --> perform on ground --> perform on knees.
🤰/💪 perform Elevated Push-ups.
Equipment: stool or chair to elevate feet onto.

Rotational Mountain Climbers‍
Choose an option where you can do most of the minute without dropping off.

- Options: rotate only beneath the chest instead of touching opposite elbow --> perform regular Mountain Climbers.
💪 perform Bicycle Crunches.
🤰 perform Bird Dog Crunches or Standing Bicycles.

Renegade Rows‍
Choose a weight that is somewhat challenging, but where you can still move for the entire 30 seconds.

- Options: adjust load --> perform on knees.
💪 perform without load, just bringing hands up to the sides with no weight.
🤰 perform Single-arm Bent Over Rows, 15-sec. each side
Equipment: dumbbell(s) , kettlebell(s), or backpack.

Optional Rest‍

💪/🤰 increase rest to 1-min. at the end of each round instead of 30-sec.

✅ (Optional) Something to elevate your legs on.

✅ Object(s) for Renegade Rows.

⏱ Keep an eye on the clock to time your work.

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