2:00 EZ Pace Run/Bike/Row

Into...

2 ROUNDS
:30 Active Push-up Plank Hold
10 Scap Push-ups
:30 Hollow Hold
10 Bootstrappers

Into…

2 ROUNDS
10 Kip Swings or DB Upright Rows
10 Tuck-ups
10 Alt. Groiners
10 Russian KB or DBL DB Swings

Into..

EMOM x 3 MINUTES
15 Air Squats
10 Burpees

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

"TABATA"

8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Alt Forward Lunges

-1:00 Rest b/t Tabatas-

(Score is Reps)