21 - 15 - 9

Push press - 15# dumb bells
Dumb bell kettle bell swing - 25#
Sit-ups

80 Hip Extensions
60 Slam balls 20#
200m Run
60 Hip Extensions
50 Slam balls 20#
400m Run
40 Hip Extensions
30 Slam balls 20#
600m Run
20 Hip Extensions
15 Slam balls 20#
800m Run

6x5 1&5 pidolla

15 minutes of:
10 x thruster
10 x push ups hr
10 x toe to bar

WOD:
- 1000m Run
- 30 HSPU
- 1000m Row

Post wod: 7 x 2 bench (135,185, 215, 225, 285) no go on 285

5-5-5-5-5

complete 3 rounds for time of:
20 wall ball shots
20 sumo eadlift high pull 15kg bar
20 box jumps
20 push press 15 kg bar
Row 20 calories

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

4 rounds for time

• Row 250m
• 3x Power Snatch @ 75%

Then rest for 5 minutes before repeating 4 rounds of row & snatch. Score is total time without rest

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". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

Tabata Squats - 14
Rest 1 minute
Tabata Pull-up - 5, using blue (small) band
Rest 1 minute
Tabata Push-up - 8
Rest 1 minute
Tabata Sit-up - 11
Rest 1 minute
Tabata Row - 4

EK's Total: 42