50 double unders
8 Push-ups
8 Pull-ups
8 Back stroke (each arm)
8 PVC Shoulder Pass-Through
8 Arm circles
8 Back stroke (each arm)
8 Push-ups
8 Pull-ups
Strength:
Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x5 at 60% 1RM
WOD:
Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat
Tabata score is the total reps performed in all of the intervals.
There is no rest interval between tabatas - all out for 16 minutes!!
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