Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
3 rounds
30-sec bike
4 Box Get Overs (practice transition)
10-sec hollow hold
5 Scap pullups
5 Kip swings
3 Inch Worms

**2. Workout Prep**
2 Burpee Box Get Overs
20-sec. Calorie Bike (workout pace)
5 Abmat Sit-ups
2 Bar Muscle Ups

Workout:  Tigger

* Target time: 2O-22 minutes
* Time cap: 25 minutes

For Time:
25 Burpee Box Get Over (48/42) or 35 Burpee Box Jump Overs (24/20)
40/32 Calorie Assault Bike/Echo Bike
50 Abmat situps
20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Assault Bike/Echo Bike
25 Burpee Box Get Over (48/42) or 35 Burpee Box Jump Overs (24/20)

* Scaling option 1 (Masters 45+)
For Time:
25 Burpee Box Get Over (42/36)
32/24 Calorie Assault Bike/Echo Bike
50 Abmat situps
15 Bar Muscle-Up
50 Abmat situps
32/24 Calorie Assault Bike/Echo Bike
25 Burpee Box Get Over (42/36)

* Scaling Option 2 (Beginner)
For Time:
25 Up Downs + Step Up (24/20)
25/20 Calorie Assault Bike/Echo Bike
25 Abmat situps
25 Jumping Pull Ups Muscle-Up
25 Abmat situps
25/20 Calorie Assault Bike/Echo Bike
25 Up Downs + Step Up (24/20)

* Limited Equipment Option
50 Burpees
800m Run
50 Abmat situps
20 Bar Muscle-Up
50 Abmat situps
800m Run
50 Burpees

* Large Class Option
Teams of 2
40 Burpee Box Get Over (48/42)
80/65 Calorie Assault Bike/Echo Bike
50 Synchro Abmat situps
40 Bar Muscle-Up
50 Synchro Abmat situps
80/65 Calorie Assault Bike/Echo Bike
40 Burpee Box Get Over (48/42)