SWOD
Tabata Burpees
– rest 3 minutes –
Tabata Burpees
WOD
Every minute on the minute for 24 minutes:
Minute 1 – 10 Pull Ups
Minute 2 – 8 Handstand Push Ups
Minute 3 – 30 second Hollow Hold/ 30 second Superman Hold*
*Perform Hollow Hold on minutes 3, 9, 15, and 21; and Superman Hold on minutes 6, 12, 18, and 24
……….
BURN
6 MIN AMRAP
10 KB Sumo Deadlift
10 KB Russian Twist
– 3 min Rest –
6 Min AmRap
10 KB Squat Cleans
10 KB Push-ups
– 3 min Rest –
6 MIN AmRap
10 KB Step-ups
10 KB Swings