THURSDAY

Heart Starter

·    25/20 Calories OR 400 meter run

·    30 Overhead Squats with dowel or empty bar

·    20 Ring Rows

WOD

3 Rounds:

Long Tabata:

45 sec work/15 sec rest

·     Box Jumps

·     Ring Dips

·     Hip Lifts

·     Pull-ups (strict)

·     Plank

·     Parallette Pike Press-Ups or Push-ups

·     Toes-to-Bar or Knee-Raises

·     Rest 1 Minute Between Rounds

Stimulus:

·    Consistent sets

·    short recovery

·    maximum volume

·    maintain numbers across all rounds