In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies

Part 2 – Conditioning: “Tabata Torment”

Tabata rounds – 20 seconds of work, followed by 10 seconds of rest for max reps. Stay with each movement for 8 rounds.

Performance:

  • Pull-ups
  • Sit-ups
  • Push-ups
  • Squats
  • KB Swings (30/24k)

Fitness:

  • Ring rows or pull-up progressions
  • Sit-ups
  • Push-ups (elevated if necessary)
  • Squats
  • KB Swings