WARM-UP

2 ROUNDS

50′ Side Shuffles (25′ down/ 25′ back)

25′ Forward Run

25′ Back Pedal

10 Alt. Plank Shoulder Taps

5 Tuck-Ups + V-Ups

5/5 Single Arm Ring Row

Into…

3-4 SETS (:20 ON/:10 OFF)

MOVT 1 – Up-Downs

MOVT 2 – Kip Swings

MOVT 3 – Ring Rows

*1 SET = MOVT 1-3

WORKOUT (ALL)

TABATA (8 SETS / :20 ON/ :10 OFF)*

TABATA 1 – Up-Downs

TABATA 2 – Toes to Bar or Toes to Something

TABATA 3 – Shuttle Runs**

TABATA 4 – Ring Rows***

*Complete a full Tabata before moving to the next after 1:00 rest.

**1 Rep= 25′ Down.

***Option for Strict Pull-Ups or Strict

Chin-Ups

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

POST WORKOUT STRENGTH (ALL)

3 SETS

15-20 Empty Barbell Reverse Curls

12-15 Empty Barbell Upright Rows

8-12 SLOW Barbell Cheater Curls

-Rest As Needed b/t Sets-