Warm Up:
1/2 mile run or 5 min run
then 3 x
7 air squats
7 kick ups
3 inchworms
Strength:
Tabata core of death x 2 ( 16 rounds/ 8 min)
reverse plank kicks (see youtube link)
hollow rocks (good form ! )
bicycle kicks (elbows to knees !)
super man
Metcon:
“Get Out (While you can)”
For Time
1/2 mile run (think 70% speed)
then 3 RDS
5 burpees
10 goblet squats (hold anything you can find)
20 Mnt climbers (knees must touch elbows !)
25 jumping jacks
Finish off with 1/2 mile run ( think 80% speed )
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