Partner ABC WOD4 Minute 2 Minute TransitionA:D-Ball Slam Balls 70/50
B:Calorie Bike
C:Calorie Row
D:Box Jumps 24/20
*Must Alternate Every 5 Reps
METCON
Tabata Workout: Cardio and Strength Tabata
Tabata 1 (Repeat for 4 rounds):
- Burpees 20 sec., rest 10 sec.
- Assault bike 20 sec., rest 10 sec.
Strength 1 (Repeat for 3 rounds):
- Push-ups 30 sec., rest 10 sec.
- Weighted walking lunges 30 sec., rest 10 sec.
Tabata 2 (Repeat for 4 rounds):
- Repeat run 20 sec., rest 10 sec.
- Tuck jumps 20 sec., rest 10 sec.
Strength 2 (repeat for 3 rounds):
- KB row 30 sec., rest 10 sec.
- KB squat and press 30 sec., rest 10 sec.
Tabata 3 (Repeat for 4 rounds):
- 20 sec jumping squats, rest 10 sec.
- 20 sec mountain climbers, 10 sec. rest
Strength 3 (Repeat 3 rounds):
- 30 sec. pull-ups, rest 10 sec.
- 30 sec. planks, rest 10 sec.