WARM UP:
1 minute of Push Ups
2 Minutes of Sit Ups
3 Minutes of Mountain Climbers
4 Minutes of Double Unders or Singles
5 Minutes of Planks
SKILL:
TABATA: 8 Rounds of the following movements with 20 seconds of Work and 10 Seconds of Rest:
Kettlebell Swings (45#W; 55#M)
Over Head Squats 45#
Front Squats 45#
Sumo Deadlift High Pulls 45#
WOD:
12 Minute AMRAP of:
12 Ball Slams
9 Hand Release Push Ups
