Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold
WOD: Tabata x 2 (8 Rounds)
Round 1 – 8 Sets :20 work/:10 rest Alternate movements (4 each)
4 speed skater jumps + 1 burpee
Plank shoulder taps (R + L) + push up
Rest 1:00
Round 2 – 8 Sets :20 work/:10 rest Alternate movements (4 each)
4 high knees + Jump squat
Jumping lunges
Rest 1:00
Round 3 – 8 Sets :20 work/:10 rest Alternate movements (4 each)
Air Squat + Tuck Jump
Mountain Climber Knee taps
Rest 1:00
Round 4 – 8 Sets :20 work/:10 rest Alternate movements (4 each)
Plank tuck + pike + donkey kick
Side Shuttle Runs
Rest 2:00, then repeat
Cooldown: Child’s pose, child’s twists, Pigeon, Saddle, Seated twist
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