Tabata Warm-up Jumping Jacks Glute Hip Bridges Shoulder Taps Hollow Rocks Strength Program B: 5×5 Strict Press 5×5 Front Squat WOD 10 min EMOM: 3 Strict Ring Pull Ups/ Ring rows 6 Push Ups 9 Air Squats *All reps in :30 – :40 seconds.