Ab/Booty Mix
Tabata Bicycles
4 Min :30/:30 Leg Overs
Tabata Alt. Knees to Elbows
4 Min :30/:30 Leg Overs
Tabata GHD’s (Back Extensions)
WOD
2 Rounds of:
15 Thrusters
30 Burpees
45 Pendlay Rows
60 Double Unders
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps