WOD A
Alt. Tabata Bike & Situp
20 secs on / 10 secs off x 16 rounds (8 of each)
Assault Bike Cals
Red Banded Situps
*Add lowest round of each together for final score

4 mins rest

Alt. Tabata DU & Hip Ext.
20 secs on / 10 secs of x 16 rounds (8 of each)
Double Under
GHD Hip Extension
*Add lowest round of each together for final score
WOD B
3 Rounds
6 Ring Rows @ 3113 tempo
—Rest 10-15 secs—
8 Chinese Rows w / DB’s @ 3113 tempo
—Rest 10-15 secs—
15 Crossover Plyo 90/90’s (3×5 as opposed to 5×5)
—Rest 90 secs—