SWOD

Every 4 minutes for 3 sets, complete:
a. Overhead Press
– 5 reps @ 63.5%
– 5 reps @ 72.5%
– 5+ reps @ 81.5%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing each set of Overhead Presses.

WOD

Every 5 minutes for 20 minutes (4 sets), complete:
50 Double Unders
35 Abmat Sit Ups
20 Box Jumps (24″/20″)

……….

BURN

Tabata Wall Ball Shots
– rest 1 min –
Tabata DB Deadlift
– rest 1 min –
Tabata Abmat Sit Ups
– rest 1 min –
Tabata Push Ups
– rest 1 min –
Tabata Plank