WARMUP
Row 500m
1x10ea
A. Leg Swing
B. Supine Scorpion https://youtu.be/Y7t7F-iOtmY
C. V-Roll https://youtu.be/_JAMS8OXbyM
D. Prone Scorpion https://youtu.be/NKmUc6KslDY
E. Step Up to 20”Box (5/leg)
F. Grasshopper: https://youtu.be/pc3m6fheBO0
Inchworm Complex 4X: Inchworm + Up Dog to Downward Doghttps://youtu.be/7ji93kghQlc
WOD- read asterisks printed after WOD
“Tabata This!”
A. Tabata Single Unders
B. Rest 1 minute
C. Tabata KB Swing (24kg) Russian not American!https://www.onnit.com/academy/kettlebell-cold-war-american-vs-russian-kettlebell-swing/D. Rest 1 minute
E. Tabata Box Step ups (20″)
F. Rest 1 minute
G. Tabata Knees Raises
H. Rest 1 minute
I. Tabata Wall Ball Shots (20lb to 8-9’)
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Set phone to this: https://fitlb.com/tabata-timer
**Tabata score is the least number of reps performed in any of the eight intervals.**
***If your numbers decrease rapidly at each successive interval, you’re pacing yourself too fast. SLOW DOWN!
Core: 3 Round, 10 reps each: Russian Twist, Windmills, Knee Raises
