Demo

Alt. TABATA Mini Band Clock Rotations Mini Band Bicycles 20:00 (3 ROUNDS) 1:00 Wall Balls 1:00 Hurdle Skips 1:00 DB Skiers 1:00 Mobility Mt. Climbers 1:00 Alt. KB Reverse Lunges 1:00 Deficit KB Sumo Deadlifts 1:00 Rest Alt. TABATA Mini Band Boat Pose Abduction Pulses Mini Band Deadbug Press

32:00 6:00 12 KB/DB Banded Kneeling Goblet Hip Thrusts Short Sprint // :30 KB/DB Taps - 1:00 Band DeadBugs 1:00 Rest/Transition 6:00 10/s Mini Band Lateral To Curtsy Lunges :30 Mini Band Squat Pulse to Jumps - 1:00 Mini Band Low Plank Jacks 1:00 Rest/Transition 6:00 12(t) Alt. DB SA Devil’s Presses :30 Skater Hops - 1:00 Hollow Hold 1:00 Rest/Transition 6:00 8/s LM SL RDLs 10/s LM Rotational Presses - :30/s Half Kneeling LM Twists 1:00 Rest/Transition

*** = 7:00 2/4 BB Hang Power Cleans 1/2 BB Cleans 20(t) BB Hops/Skips :20 Rest 4:00 Short Sprint // :30 Singles/DU 10 Plate Half Burpees 30(t) Plate Flutter Kicks *** 4:00 :30 Plate Heisman 10 Plate Ground To OH 15 Leg Raises w/ Hip Lift ***

(2 ROUNDS) 5:00 4:00 8/s Bent Over Row to Tricep Kickbacks 10 Box Jumps - 1:00 Lateral Box Shuffles 5:00 4:00 6/s KB Strict Snatches + 1 TGU - :30/s SL Raise Over KB 5:00 4:00 8/s BB Split Squats 3 BB Rollouts - 1:00 Singles/DU