* Explain each as a 7 min total series that starts with Tabata and goes right into the AMRAP

Timed Tabata 20:10 sec x 4 rounds = 2 min

• Downdog Push-up - 20sec
• Hold - 10 sec

AMRAP: 8-12 reps each, rest, repeat = 5 min total

• Clean and Press (medium db)
• Squats (heavy db)

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Repeat Tabata: Downdog Push-up = 2 min

AMRAP: 8-12 reps each, rest, repeat = 5 min total

• High Pull (medium db)
• Deadlift (heavy db)

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Repeat Tabata: Downdog Push-up = 2 min

AMRAP: 8-12 reps each, rest, repeat = 5 min

• Thruster (medium db)
• Side Pikes

Recovery:

• Strap Stretch : shoulder mobility (behind the back one arm overhead with one behind back)
• Strap Stretch : hamstrings, twist