32-Pack”
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
*A tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
then
AMRAP 10
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
