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400m Jog
Then:
2 Rounds:
5 Cossack squat (each side)
5 Shoulder Activation on bar
5 High Knee Burpee
10 Mountain climbers (each leg)
10 Fire hydrant circles (each side)
30 seconds Hollow body hold on bar
10 yards Pigs on ice skates
10 Squat to stand
10 Ring out the towel (each side)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
THE WALK AROUND
Shoulder Smash w/LaX Ball
