1) WARM-UP:

Stretch

Mobility: Band Hip Flexor 3 x 15 sec each

2 Rounds:

Plank x 30 sec

10 x DB Push Press

10 x Lunges

2) GYMNASTICS: Alt. EMOM 15

Choice

Bar Hang x 30 sec

Wt. Wall Sit x 40 sec

3) METCON: AMRAP 21

21/16 x Cal Row/Ski/AAB

42 x AbMat Sit-ups (Rx+ Wt @20/14)

21/16 x Pushups (Rx+ HRPU, scaled knees)

42 x Air Squats