2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*

Into…

2 ROUNDS
1:00 Row**
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee***
10 Scap Pull-Ups

*:03 Descend into squat and explode to stand
**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke
***Jump back to a High Plank and pause to perform a Strict Push-Up

EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)