| Warm-Up: 2 RDS Tabata Style |
| High Knees |
| Arm Swings Across/Up and Down |
| Prisoner Squats |
| Strict Press |
| Calf Raises |
| WOD 1: 4 Rounds |
| 3:00 On/1:00 Off: |
| 15 Box Jumps or Step-Ups (On Stairs or Tuck Jumps) |
| 12 Push Ups |
| 9 Thrusters (KB, DB, Backpack) |
| *Pick Up Where You Left Off |
| WOD 2: 4 Rounds |
| 8 Weighted Glute Bridges |
| :40 Wall Sit (with or without weight) |
| :90 Rest |