Buy In: Tabata high knees (advanced: hands up over head)
WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats
WOD B Tabata sprawls
WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks
WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees
Cash out: Tabata leg raises
WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t
Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet
A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull u