Walking Lunge: 7×10 ea
Hand release pullup: 7×5
Resisted walks: 3 x 30m ea of forward and backward walks
WOD: Tabata Fun
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Add the following three scores:
Tabata Squat (20 sec on / 10 sec off) to Medball Depth with score = lowest round
Rest 1′
Tabata Deload Pushup with score = lowest round
Rest 1′
Tabata Barbell Thruster with score = lowest round (20kg / 15kg)