Sunday W.O.D. - Day #3 of 3:1 Cycle

Warm-Up:

• Foam Roller - FE
• Walking Lunge x10
• Para-Plyo Jump x10
• Rolling Pistols x10 alternate
• Bird Pickers x10 alternate
• Running Drills x20yds of the following;
• Butt Kicks
• High Knees
• Min-Effort Dive & Drive
• Lateral Shuffle

**All of the above x2

"TABATA THIS"

• Air Squats x8 rds.
• REST x1 minute
• C2 Row for Calories x8rds.
• REST x1 minute
• Game Push-Ups x8rds.
• REST x1 minute 
• Sit-Ups (DB Anchors Allowed) x8rds.
  
  **Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated times) are applied in turn to the Squat, C2 Rower, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

** "And those who were seen dancing were thought to be insane by those who could not hear the music." -Friedrich Nietzsche.
 
Stay strong!
-Johnny