Warm Up : (10 Minutes)
Tabata #1:
1a) Double Unders 1b) Squat Thrusts
Tabata #2:
1a) Supermans 1b) Hollow Hold
Warm Up Game : (5 Minutes)
PVC Game
*Spend 5:00 extra minutes getting warm for the conditioning
Metcon : (30 Minutes)
30 Minute EMOM
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w/ step down (24, 20)
Minute 3: 12/10 Calorie Row or 10/8 Calorie Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 45s Farmer Carries (70, 53)
*This type of work should feel similar in effort to a moderately paced 5k Run.
Accessory Work : (5 Minutes)
Side Plank: 3 x 20s each side, Rest 30s