Buy in: Tabata sprinting
WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps
Cash out: Tabata flutter kicks
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....