Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups
WOD:
500 m Row/400m run
Tabata: Ab wheel
1 min rest
Tabata: Push ups
1 min rest
Tabata: Pullups
1 min rest
Tabata: Jumping squats
1 min rest
Tabata: GHD back extensions
500m row/400m run
Note: Tabata is 8 rounds of 20 sec work/10 sec rest for a total of 4 mins. You will finish one full Tabata before moving on to the next exercise.
Cooldown: Calf stretch, pigeon stretch, shoulder stretches on rack. Roll out lats, IT bands, calves
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