Friday 08-31-18 C

Warm Up

Run 800m 

Bullet Proof Shoulders

30 Sec Shoulder Taps

30 Sec Scap Push Ups

30 Sec Swimmers

30 Sec Plank Walks Outs

Row 800m 

Squat Warm Up

30 Sec Knee Pushes

30 Sec Sky Reaches

30 Sec Buddha Prayers

30 Sec Squat Bows

3 Min EMOM

5 Extreme Kipping Drill Complexes (Link)

3 Min EMOM

5 Tempo Push Up @2121 (Shoulders Moving Forward, Elbows Moving Back)

3 Min EMOM

20 Sec Hollow Hold

"Tabata Something Else + Burpees"
Tabata Pull Ups
Tabata Push Ups
Tabata Ab-Mat Sit Ups
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 Min Each). There is no rest between exercises.

Score: Total reps from all 32 intervals