WARM UP 3 rounds for quality of:
5 Parallette Push-ups
5 Parallette Dips
5 Squat Jump Laterally Over Paralletts Parallette
L-Sit Hold, 5 secs
CORE A single set of L Sit On Parallettes for max reps.
TABATA CORE Tabata L Sit On Parallette (L-Sit or Tuck L-Sit Hold)
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals. LONG WOD 3 rounds, 2 mins per station, for max reps of: (Total 36 Min)
Tire Flip, pick load
Bench Press (3 Sec Pause At The Chest Position), 70% 1RM
Burpee Sandbag Over Box + Box Over, 70/45 kg
Slam Ball, 10/5 kg
Sled Push, 115/90 kg
Rest
Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.