Movement Prep:
2 Rounds of Tabata

  • Captain Morgans (R)
  • Ab-mat Sit-ups
  • Captain Morgans (L)
  • Supermans (Hips on Ab-mat)


Warm-up:
3 Rounds...

  • 10 Push-Presses (empty bar)
  • 8 Hanging shrugs
  • 6 Alternating plank reaches
  • 4 Spiderman steps
  • 2 Inchworms


Workout:
15 Min AMRAP

  • 200m Run
  • 21 Push Press (95/65)
  • 15 Toes-to-Bar
  • 9 Burpees


Scaled:
Light Bar & Horizontal TTB

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Extra Work:
3 rounds of E2MOTM

Min 1 & 2: 200m Sprint

Min 3 & 4 30 GHD Sit-ups

Min 5 & 6: 30/20 Calorie Row