At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up, 8 rounds

• Bear crawl
• Rock climbers
• OH plate step-ups, alternate legs each rep (10#)
• Military squat thrusters (“wimpy burpee”)

WOD
20:00 AMRAP, Total score = # of dips + # of thrusters

• Run 400m
• Max chair dips
• Run 400m
• Max thrusters (20# MB)
• Repeat

Ab Bonus
2 rounds, 1:00 each, 1:00 between rounds

• Plank
• Bicycle
• V-ups
• Russian twists (20# KB)
• Leg raises

In the WOD I did a total of 150 reps and finished my sixth 400m run as the 20:00 expired.