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
Recent Comments