A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
- Equipment: Medium weight

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) TABATA
Superman Hold x 1
Mountain Climbers x 1
RKC Plank x 1
Jump Squats x 1
Repeat this sequence x 4

• So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

D) 4 ROUNDS FOR TIME
400 Meter Run
20 Hollow Rocks
5 KB Windmills each
– Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

– Alternatives for Run:
400 Meter Row
100 Double Unders or High Knees
90 KB March total

TIME CAP = 14:00 Minutes

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) TABATA
As above

D) 4 ROUNDS FOR TIME
400 Meter Run / Or option from above
20 Hollow Rocks
:20 Side Plank from Straight Arm

E) LIZARD POSE
As above