Focus:

Alt Tabata

  • Single/Double Unders
  • Plank or L-Sit

4mins

 

WOD:

8 Rounds

6 Box Jumps

6 Pull-Ups

6 KB Swings 16/12kg

6 Knees 2 Elbows

6 Push Press 45/35lbs

6 Back Extensions (or Good Mornings 45/35lbs) 

6 Wall Balls 20/14lbs

6 Burpees

Then

50 Mountain Climbers

 

Accessory:

100 of Each

Bandy Pull Aparts

Banded Situps

Banded Good Mornings