Movement Prep
Scorpions x 10
“I’s” “Y’s” “T’s” x 10 reps ea
10 wall-squats
Warmup
Tabata format - :20s on, 10s off - no rest between movements
Jumping Jacks x 8 rounds
High Knees x 6 rounds
Burpees x 4 rounds
Plank x 2 rounds
WOD
*100 thrusters - without equipment try using a backpack, gallon of water, bag of rice, text book etc - anything that has mass :)
*EMOTM starting at 0:00 - 5 burpees
Cash-Out
30-20-10
Leg raises
Sit-ups
Hollow hold (in seconds)