Warm Up
2:00 Easy Warm-up on Rower/Run/Jump Rope
Into…
2 Rounds
:30 Active Deadhang -10 Scap Pull Ups
:30 Hollow Hold-10 Bootstrapper Squats
Into…
2 Rounds
10 Kip Swings-10 Tuck-Ups-10 Alt Groiners-10 Russian KB Swings
Into..
Emom 3 Minutes
Air Squats-10 Burpees
Skill
3 SETS FOR QUALITY
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
Workout
“TABATA”Workout
TABATA 1 – Russian KB Swing
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Ground To Overhead
-1:00 Rest betweenTabatas-