WEDNESDAY

Body Weight/ Fitness

Warm Up: 10 minutes

- kettle kick thrus: 4 reps

- up/ downs: 6 reps

- hindu push up: 8 reps

- bear crawl: 10 reps

Work: Tabata: 3 blocks = 15 minutes

- alternate exercises within each block: 20 seconds work/ 10 seconds recovery: 8X = 4 minutes: 1 minute recovery

- 1: sled push/ body weight squat

- 2: rope slam/ 2 hand over head kettle swing

- 3: slam ball/ wall ball

Work: 20 minutes

- complete the below every 2 minutes. Remaining time of 2 minutes is recovery.

- repeat 10X

- 150 meter row OR 1/10 mile run

- push up: 10 reps

- sit up: 10 reps

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