•Warmup
Tabata Alternating 2 sets of each=5:00
Plank Shoulder Taps
Scap Pushups
Crawlouts
Squat Ups
4 Corners
•WOD:
16:00 Clock
Buy in:
:30 Lunge Hold Left
:30 Lunge Hold Right
50 Jump Lunges
Right into...
8-12-16-20-16-12-8
KBS
Single Leg Pushups
V-Ups on Wall
If you finish before the 16:00...Max Wall Sit Bicep Hold
Rest 2:00
•AMRAP 7:00
10 Plank Ups (total)
15 Bent Over Rows
10 Low Glute ups
Rest 2:00
1 Max Hollow Body Hold