SWOD

Every 4:30 minutes for 4 sets, complete:
Half-kneeling Bottoms Up KB Press x 5 reps/arm
Quadruped Knee to Elbow x 10 reps/side – slow and controlled
Single-leg Wall Sit x 15-20 seconds/leg

WOD

Every 2 minutes for 12 minutes (6 sets), complete:
30 Double Unders
8 Single-arm DB Push Press – right (50/35)
8 Single-arm DB Push Press – left (50/35)

……….

BURN

Alternating Tabatas, 8 rounds each of:
Box Blasts – switch legs each round
Box Walk Ups

– rest 1 min –

Alternating Tabatas, 8 rounds each of:
Plyo Push Ups
Russian Twists

– rest 1 min –

Alternating Tabatas, 8 rounds each of:
Single-arm DB Plank Rows – switch arms each round
Single-leg Poor Man’s Leg Curl – switch legs each round