Warm-up

Bike or row 3:00 slow
:15 Plank
:15 Bar hang
20 Walking lunges
Bike or row 2:00 moderate
:15 Tuck hold
:15 Bar hang
20 Walking lunges
Bike or row 1:00 fast
:15 Hollow or Tuck hold
:15 Bar hang
20 Walking lunges

WOD

EMOM 21:
Min. 1 | 10/8 Calorie bike
Min. 2 | Accumulate :20 L-Sit hold
Min. 3 | Max reps burpee pull-ups

• Score = Burpee PU reps.
• Perform BPU to a 6″ target.
• Scale L-sit with tuck hold or plank.
• Reduce bike calories by 2 reps until they can be completed within :45.