Warm up Tabata

Jump rope/Jump Squats

Tabata Abs: Angel Sit up with incline press

Cardio Core Burst- :30/:15 8 rounds

Sprint row/ Bridges (on seat of rower)

Strength Conditioning Circuit- :30/:15

cardio on the :15s

  • Goblet squat to halo/ running high knees or toe taps
  • 1 pushups to a lateral raise-repeat other side /plank jacks
  • Plank with alt front raise/ burpee sprawls
  • Wall sit with front raise (take 15 second break)
    • Go thru 2x

Tabata: Inchworm plank pushup to pike pushups

Cardio Bonus:

150 DU or 300 single jumps

Categories: WOD