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.