WOD #1- 21-15-9
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- 21 Push ups ([no_highlight background_color=”yellow” color=”black”]lower yourself for a 10 second count[/no_highlight])
- 21 Bench Hip Thrusters
- 21 Side Plank with Rotations (21 reps/side)
- 15 Push ups (lower yourself for a 10 second count)
- 15 Bench Hip Thrusters
- 15 Side Plank with Rotations (21 reps/side)
- 9 Push ups (lower yourself for a 10 second count)
- 9 Bench Hip Thrusters
- 9 Side Plank with Rotations (21 reps/side)
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WOD #2- 21-15-9
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- 21 Gymnastic Push Ups
- 21 Speed Bodyweight Squats
- 21 Tuck Jumps
- 15 Gymnastic Push Ups
- 15 Speed Bodyweight Squats
- 15 Tuck Jumps
- 9 Gymnastic Push Ups
- 9 Speed Bodyweight Squats
- 9 Tuck Jumps
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WOD #3- 21-15-9
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- 21 Burpee Pull Ups
- 21 Tuck Jumps
- 21 Leg Raises
- 15 Burpee Pull Ups
- 15 Tuck Jumps
- 15 Leg Raises
- 9 Burpee Pull Ups
- 9 Tuck Jumps
- 9 Leg Raises
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