2 ROUNDS OF TABATA
16 ROUNDS; :20 ON // :10 OFF* (all movements will be completed 4 times)
MVMT 1 - Bike (or bodyweight Lunges)
MVMT 2 - Hollow Flutter Kicks
MVMT 3 - Bodyweight Split Squats (change lead foot every other round)
MVMT 4 - Front + Lateral DB Raises**

*During the :10 of "rest", have athletes hold a Glute Bridge-Up
** Front + Lateral Raise = One Front Raise + One Lateral Raise w/LIGHT DBs or Change Plates

EVERY 5:00 x 4 SETS
10/10 Single DB Goblet Split Squat (Athlete Choice)
15 Ring Face Pulls
10/10 Single Leg Glute Bridge-Ups
20 Alt. V-Ups
Max Cal Bike in Remaining Time...

(Score is Cals)

EMOM x 10 MINUTES*
MIN 1 - 12 Alt. DB Arnold Presses**
MIN 2 - :40 DB OH Hold

*Keep weight Moderate.
**Option to complete Seated or Kneeling.

(Score is Weight)