20.11.21


PART A
wod
Tabata x 3/4
-Fr.squat 60/50
-KB Swings
-c2b pull ups/pull ups/ring rows
-Single Arm Ring Plank, L 20 secs/R 20 secs

2′ rest b2n rounds

finisher core strength
hollow scissors
side plank pulses
wipers
bridges hold

PART B* optionally
Extra conditioning

2 rounds, each round for time, of:
30/23 Row Calories
Run, 1000 m
30/23 Row Calories
Run, 800 m
30/23 Row Calories
Run, 400 m

Rest 5 mins between each round.