Warmup:
Mobility drills
400m Run
Bring Sally Up: burpees

Specific warm-up:
2 sets or each
20:10
1. Air squat
2. Pull-up
3. Pushup
4. Sit-up

 

WOD:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Cool down:
1. Couch stretch x 60 sec r/l
2. Banded good mornings x 60