W.U. 2 Rounds of
:30 on :15 off
- Hollow Rock
- Superman
- Monsters Walks (band on ankles forward and backward)
- Lateral Walks (band on ankles side to side)
- Burpee mechanics
W.O.D 5 x 4 Min Periods
In 5 Mins complete the following
- 200M Run
- 30 x Situps
- In remaining time, Alt DB Snatches ( this is the score), every 10 do 3 burpees and continue snatches
ENDURANCE:
46 Min Clock, Tabata ( each exercise is done in its entirity, 8 rounds, :20 sec on/:10 sec off, 4 Mins per exercise)
0-12 Min (Tabata)
- High to Low Plank
- Pushups
- Walk Out Plank
12-13 Min REST
13-19 Min (NON-Tabata)
- 2 Min Run
- 1 min Jump Rope
- 2 Min Run
- 1 Min Jump Rope
19-20 Min REST
20-32 Min (Tabata)
- Burpee Step ups or Burpee box jump overs
- Squat Jumps
- Alt KB Thrusters or Air Squats
32-33 Min REST
33-39 Min (NON-Tabata)
- 2 Min Run
- 1 Min Jump Rope
- 2 Min Run
- 1 Min Jump Rope
39-40 Min REST
40-46 Min (Tabata)
- Russian Twists
- V-Up’s
- Forearm Planks (low)
