Warm-up

Tabata (20 seconds on / 10 seconds off x 8)

• Jumping jacks
• Mountain climbers

Strength

EMOM 15 minutes (every minute on the minute for 15 minutes)

1. 15 Quadruped limb raises/side
2. 15 Hip bridges (hold 3 seconds at the top)
3. 30 seconds arch hold

WOD

2 Rounds

• 40 Step-ups
• 15 Bent over backpack rows

Rest 1 minute

2 Rounds

• 20 Broadjumps
• 15 Bent over backpack rows