A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
- Equipment: Medium & lighter weight, bench/chair

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

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

D) EMOM 24
Min 1: 20 Russian Swings
Min 2: 20 Chair Dips
Min 3: 20 Goblet Reverse Lunges total
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

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) EMOM 24
Min 1: 10-15 x Single Leg Lunge Jump LEFT
Min 2: 20 Chair Dips
Min 3: 10-15 x Single Leg Lunge Jump RIGHT
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

E) LIZARD POSE
As above