Skill focus: One full Tabata for each – no rest in between go right into the next movement
- Hollow Hold
- Deadbug
- Plank hold
WOD: E3 minutes for 12 minutes (4 rounds)
25/18 cal on AAB or Row*
Max Double Unders in remaining time (sub single unders divided by 3 lateral hops)
*must do AAB or Row at least once
REST 5 minutes
E3 minutes for 12 minutes (4 rounds)
400 m run
Max pullups in remaining time (Sub Rogue bar pullups Jumping Pullups Ring Rows)
Coach note: If absolutely necessary – stagger the WODs. If people KNOW they won’t make the calories under the time cap, have them get off the bike rower after 2:15 off each round
