211204 - SAT DEC 4

Standard Warm up

Buy in: Tabata of crunch ankle touches

WOD A

400m run

WOD B

45 sec. squat hold

THEN

12 min. AMRAP:

100-150m run

10 walking lunges

10 window washer abs

THEN

45 sec. squat hold

WOD C

Tabata hollow body rocks OR hollow body holds

WOD D (Partner workout)

12-15 min. AMRAP (everyone gets to run 2-3x):

P1: Run to other side of active oval

P2: 8 bench dips, 8 star jumps, hold plank until partner returns

WOD E

7 min.:

40 fast feet (per side)

16 fast step ups (8 per leg)

6 sprawls

Cash out: Trainer choice tabata abs (if time allows)