Warm-Up

2 Minute Bike or Row

then

3 Sets:

10 Banded Tricep Pull Downs
10 Reverse Lunges
:20 Push-Up Plank Hold

WOD

EMOM 21 Minutes (7 Sets):

Station 1 Box Jumps/Step-Ups x 8
Station 2 Dips x 5-7
Station 3 Ski x 8/6*

*Scale to allow for at least 20 seconds rest/transition