Buy In: Tabata high knees (advanced: hands up over head)
WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats
WOD B Tabata sprawls
WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks
WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees
Cash out: Tabata leg raises
Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10...
Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A...
Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min....