:20 on/:10 off
- Squat Hold
- Hollow Hold
- Jumping Lunges
Immediately following the end of the 2nd round, sprint 200m.
Turkish Get Up
3 x 3 per side
Increase weight as able
WOD (28 Minutes)
Running Tabata Mash-up
- Kettlebell Lunges (1.5,1)
You have 20s work:10s rest, 8 times like your typical tabata.
After each exercise instead of resting 1 minute and rotating, you will have 3 minutes to sprint 400m and then rest with any time left over before rotating.
Score = sum of the lowest number of reps, and your fastest and slowest 400m Times
- Back Squat 3-3-3
- Max set of HSPUs 4”-2”-floor*
*Complete a heavy set of 3 on the back squat followed by a max set of strict hspus at 4” immediately followed by a max kipping set at 4” rest as much time as necessary before squatting again and then comletitng wita 2” deficit and then again to the floor.