Warm Up (15 Minutes):

10x EMOM: 

15s High Knees

15x Jump Squats

Then… 

5x EMOM:

7x Glute Bridges (High Tempo)

5x Band Steps (Left)

5x Band Step (Right) 

*Sub Monster Squat Steps

 

Rest 5 Minutes then into Focus.

 

Focus (16 Minutes):

Tabata:  Bottom-to-Bottom Air Squats

Tabata: HSPU, HR Push Ups or Push Ups

Tabata: Sit Ups

Tabata: Weighted Squats or Pistols

(No Rest Between Tabatas.)

 

Rest 5 Minutes then into WOD.

 

WOD: 

21 – 15 – 9x

CTB Pull Ups (Sub Rows) 

DB Burpees

10 Minute Time Cap.

 

Finisher:

2 Rounds:

20s Floor Press AFAP (Aim for 20 Reps) 

20s Hold Floor Press Lock Out

20s Hold 1″ Off Chest & Elbows Off Floor