WOD

Warmup 4 Dive Bombers 20 GHD Back Extensions Skin the Cat 1:00 On the bike Foam Roll Skill

Tabata

Tabata Squat

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

WOD 5 Rounds:

10 Double kettlebell front squats, 1.5/1

15 Kettlebell swings 20 SDHP