Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!!
WOD A
5 min AMRAP:
15 lunge steps
15 squats
WOD B
5 min AMRAP:
15 situps
15 plank pushups
WOD C
5 min AMRAP:
100m run
15 jumping jacks
WOD D
5 min AMRAP:
10 lunge steps
10 squats
10 situps
10 plank pushups
10 jumping jacks
Cash out: Tabata KTE situps / 2 leg lifts on breaks for more work!
Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30
Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum
A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res