6.7.2017

SWOD
Tabata Abs

WOD
25 Minute AMRAP
10 Turkish Get-ups
15 KB Swings
10 Turkish Get-ups
20 Pushups
10 Turkish Get-ups
30 Air Squats
400 Meter Run

Rx = 53/35

METCON
HIIT Assault bike 50/50 split (Target watts for men 300w lower and 200w upper. For women 250w lower, 100 w upper) 2 rounds depending on speed and time Leg isolation only for 5 Cal/ Switch to arms only isolation for 5 Cal until 50 Cal total is met At 50 Cal do 50 squats, 50 push-ups, 50 sit-ups, 50 bicycle twists

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