A Mano (and foot)
2k Run assessment (non-runners will be doing assessed 2k row)
There and back.
3 x 4 min Tabata Rounds (:20 sec on / :10 sec off x 8)
Alternate b/t 2 exercises every interval for 4 min. :30 sec – 1 min of rest then move to the next 2 exercises.
1) Pull ups (if unassisted, do as many as you can then hang the remaining of the 20 sec./ if assisted, do pull ups the full :20 sec ) + Jump Rope
2) Inch Worm Crawl + Ninjas
3) Side Lunges + Hip Bridges (adv. Hamstring Walkouts)