Warm-up:
AMRAP in 4 minutes:
1 Push-up
2 Sit-up & Reach
3 Squats
2 x 10m Shuttle runs
Mobility-
Shoulders>Ankles>Hips
Tabata warm-up (20sec on/10 sec off)
1 cycle, then 2 cycles of:
Burpees
Sit-ups
Squats
*Aim to move well and pick up the pace as you go.
Workout
Complete three rounds for max repetitions of:
2 minutes: Run 200m, then max burpees
Rest 1 minute
2 minutes: Run 200m, then max squats
Rest 1 minute
2 minutes: Run 200m, then max Toes to kettlebell/Toes to bar
Rest 1 minute
*Record you total for each movement and grant tally of all movements.
Athlete with the highest repetitions wins.
*Run = 30seconds out/30 seconds back. Sub with row, bike, etc.
