Warm Up:
3 Rounds of 10 Samson Stretches & 10 Push Ups
WOD: Tabata
8 rounds of Push Press (45#) – 20 seconds per round and 10 seconds rest between each round (Do not rest the Bar Down – hold it while you rest)
8 rounds of Back Squats (45#)– 20 seconds per round and 10 seconds rest between each round (Do not rest the Bar Down – hold it while you rest)
8 rounds of Sit Ups – 20 seconds per round and 10 seconds rest between each round
8 rounds of Flutter Kicks – 20 seconds per round and 10 seconds rest between each round holding legs up in the air
8 rounds of Sumo Deadlift High Pull (45#)- 20 seconds per round and 10 seconds rest between each round (Do not rest the Bar Down – hold it while you rest)
