Warm Up

Part A: Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest 8 rounds)
– Single-Arm Plank
– Alternating single leg Deadlift
– Side Plank
– Air Squats

Part B: Every 2 minutes 24 :
Station 1 – 220 m sprints
Station 2 – Assault for 16 Cal
Station 3 – box jumps
Station 4 – row for 16 Calorie
Station 5 – sled push
Station 6 – rest or 8 – 10 wheel flips

Accessory Optional
3 rounds
30 sec L sit hold
30 sec Bicep curls
30 sec Hip extensions (weighted)
30 sec Hand stand hold