Buy in: Tabata star jumps
WOD A
10 min. AMRAP:
10 push ups
10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade)
10 air rows right side
10 burpees
WOD B
12 min. AMRAP:
400m run
10 rail pull ups
20 sec. cumulative hold at top of pull up
10 pike push ups
Cash out: Tabata hollow body rocks
Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm
A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)
Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol