Midline:
Tabata lateral Core Brace Drill
Tabata kettlebell Core Brace Drill
Tabata Alternating Bird Dog
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD:
In 15 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
5 Medicine Ball Slams, 50/40 lbs
7 Box Jumps, 30/24 in
10 Grappling Sit Throughs
Post rounds to beyond the whiteboard.
