Buy in: Tabata Top to Top pushups
WOD #1 10 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps
Run 400m at halfway mark.
At end of WOD – tabata mtn climbers
WOD #2 10 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill
Run 250m at 6 min to go
At end of WOD, tabata flutter kicks
Cash out: Run back to base
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