4′ Jog
Dynamic Stretch
Hurdle Mobility
Tabata Super Burpees (score = lowest round)
Rest 4′
Tabata Style Run (4 x 40 sec on / 20 sec off)…..see how far you can run. For the ‘off’ segments come to a complete stop. Coach will yell starts and stops (Score = Number of laps covered)
Rest 4′
Tabata Super Burpees (score = lowest round)
Rest 4′
Tabata Style Run (4 x 40 sec on / 20 sec off)…..see how far you can run. For the ‘off’ segments come to a complete stop. Coach will yell starts and stops (Score = Number of laps covered)
Rest 4′
Total Score = cumulative total of the 4 mini WODs
Wall Ball 4×10
Static Bar Hang 4×30″
Deload Pushups 4×15