Standard Warm up
Buy in: Tabata of crunch ankle touches
WOD A
400m run
WOD B
45 sec. squat hold
THEN
12 min. AMRAP:
100-150m run
10 walking lunges
10 window washer abs
THEN
45 sec. squat hold
WOD C
Tabata hollow body rocks OR hollow body holds
WOD D (Partner workout)
12-15 min. AMRAP (everyone gets to run 2-3x):
P1: Run to other side of active oval
P2: 8 bench dips, 8 star jumps, hold plank until partner returns
WOD E
7 min.:
40 fast feet (per side)
16 fast step ups (8 per leg)
6 sprawls
Cash out: Trainer choice tabata abs (if time allows
Komen