8 Rounds of :20 On / :10 Off:
Kettlebell Swings (70/53lbs)
Bike Cal or Row Cal
Ab Mat Sit-Ups
10m Shuttle Sprints (10m = 30ft)
**In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. Depending on class size, athletes can choose to start with which exercise they wish.
Rest as needed, then warm up your bench press and proceed to..
12 Min AMRAP
10 Bench Press (135/95lbs) *Pick weight you can do for 10 reps. If want to go heavier feel free
10 1 Arm Ring Rows (5 arm)
*Buddy up, Partner 1 complete full round, Partner 2 then completes full round