"21-15-9"

Warm Up (NFT):

  • Spiderman Complex
  • 20 Hip Swing Each Leg (F2B/S2S)

Then...

Tabata (8 Rounds):

  • Wall Sit (20 Sec.)
  • Arm Circle (10 Sec.)

Strength (3 x 10):

  • Weighted Lunges w/ BB or DBs in Front Rack (5/5)
    * Do warm up set with Body Weight, work up to your first set of 10 *
    * Add Weight each set if possible *
    * Max reps on last set while keeping good form *

Met-Con (21-15-9):

  • DB Snatch
  • Ring Dip/Bench Dip
  • Russian Twist
    * Over & back is one on Russian Twists, add weight if needed *

Cash Out (Half Tabata/4 Rounds):

  • Rope Slam (20 Sec.)
  • Plank (10 Sec.)