Warm-up
Dynamic Stretches
Then
Partner mile relay
(partner A runs 400m, then partner B, Repeat)
Then
“WOD”
“Tabata”
Pull-ups
Back Squats (95/63#)
Push Press
KBS (70/53#)
Or
“BODY”
“Tabata”
Ab-Mat Sit-ups
Pull-ups
KBS (53/35#)
Skater Plyos
Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds at each exercise. Your score for each exercise is the lowest round completed. Rest 1 minute between each exercise.
