WOD – Thursday 4 August 2016

8 minutes:
16 rounds short tabata: 20 seconds ON, 10 seconds OFF:

Alternating:-
Air Squats
Pushups

12 minutes:
12 rounds long tabata: 40 seconds ON, 20 seconds OFF:

Alternating:-
Overhead Lunge Steps – stand in place and step backwards alternating legs
Weighted situp – use same plate for lunges – arms reach behind to touch plate to the ground

8 minutes:
16 rounds short tabata: 20 seconds ON, 10 seconds OFF:

Alternating:-
Dumbbell Push Press 2 x 15, 2 x 10
Dumbbell Row – both hands on a dumbbell in plank position – alternate left and right rows