Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
TRX Row

Strength

Every 1:30 on the Minute x 4 Rounds
DB Bent Over Row x 10-15 reps

Every Minute on the Minute x 5 Rounds
Hollow Hold x 40 seconds

Every Minute on the Minute x 6 rounds
Side Plank x 35 seconds per Side

WOD

5 Rounds for Time

COMPETITIVE

Double Under Tabata
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Row Tabata
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

PERFORMANCE

Double Under Tabata (Count Misses)
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Row Tabata
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

LIFESTYLE

Single Under Tabata (Count Misses)
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Row Tabata
20 seconds on / 10 seconds rest x 8 rounds

Rest 2 minutes

Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds