Warmup
-400m no run
4 min Tabata jumprope as follows
-single skip
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-high knees
-butt kickers
-cross overs
-double unders
Then,
3R
-4 outside inside outside back each side
-10 KB swings. Increase weight each round
-5 10 second descent push up negatives. Keep elbows in.
-2 inchworms
WOD
-Tabata burpee
-Tabata hollow rock
-Tabata kettlebell/dumbbell swing
-Tabata burpee
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.