Warm up:
- 400 m run (half way over the hill, and back)
3 rounds – on place:
- 3 Inch Worms
- 10 Shoulder Taps (5 each side)
- 10 Squat reaches (5 each side)
Dead by (10 min.): (warm up: active/ passive hangs and scapular push ups)
So first min. 1 Pull Up & 1 Push Up, 2nd minute: 2 of each etc.
- Pull Ups
- Push Ups
METCON WOD 6 min, 1.5 min rest – Choose scaling: 15-12-9/ 12-9-6/ 9-6-3,
- 400 m buy in run
- Burpees
- Air Squats
- Sit-Ups
Repeat 3 times in total
Core Tabata:
- Rainbows
- Push up position Plank
- Bicycle Crunch