Anthony & Danielle 150130

Warm-up
Row 500m (Intensity 5)

WOD I: Reverse Tabata

4 Minutes

10" On (10 Intensity) /20" Off (5 - 6 Intensity)

Rest 4 Minutes

WOD II: Tabata

4 Minutes

20" On (8 - 9 Intensity) /10" Off (3 - 4 Intensity)

Rest 4 Minutes

WOD III: 10 Minute Strict Cindy

1 Rope Climb/5 Pull-Ups

10 Push-ups

15 Air Squat

Rest 4 Minutes

Core

Superset

30" HR

30" Moving Plank

30" Side Plank R

30 " Plank

30" Side Plan L