Warm Up:
400m Run
40 Jumping Jacks
40 Double Unders
50 ft Bear Crawl
Strength:
Overhead Dumbell Walking Lunges
3 sets of 20 Alternating walking lunges
(pick loads and increase after each set, rest as needed)
Metcon:
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
