warm up = 4 different ladder drills x 4 sets each

WOD – A different type of Tabata

10 Rounds – 20 secs work / 10 rest —

do one exercise right after another – keep track of number of reps each round…. ( do a set of lunges for 20 secs, then rest, then a set of push ups, then rest, a set of ring rows, rest, repeat)

Lunges w/ wt overhead (95 / 65)

Push ups (clapping)

Ring Rows