Warm up
Warmy+
3×15 secs of work 30 secs recover of:
Plank slide
Hang from pull up bar
Step ups
Modified handstand push ups
Xfit WOD;
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
Perform a Tabata (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.
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