Warm Up
800 mt Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
10 Hand-release push-ups
10 Sit-ups
Mobility & Skills
Press ( Strict; Push; Jerk ) – Burpees – Box Jump
“TABATA 6: WHO PAYS THE CHRISTMAS DINNER?”
For Reps in 24 minutes
Wall Ball #9/6
Ground to Over-Head #40/25
Calories Row #Damper 8/5
Double Unders
Box Jump #60/50
Bar Facing Burpees
Complete 8 consecutive intervals of each of the movements of 20 seconds of work followed by 10 seconds of rest.
Each movement is scored by the lowest number of reps (calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 6 movements.
