Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas
- Tabata 1 – Mountain Climbers
- Tabata 2 – Russian Twists
- Tabata 3 – Dynamic Planks
Then EMOM for 15 minutes (5 rounds of each)
- 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
- 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
- 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs
Results: For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.