10 21

WARMUP

3 RNDS
100M RUN
20 Air Squats
10 Thoracic Rotations (ea/s)
30 sec Classic Calf Stretch

BUYIN

10 MIN
4 x 5  OR  4 x 8
Rest 2:00    Building

WORKOUT

ALT 'TABATAS' -  8 min each pair
 
    goal, over 160

8 min
20 sec Goblet Squats  53/35
     Rest 10 sec
20 sec of Plank
      (add weight as necessary)
     Rest 10 sec

     at 10:00 

8 min
20 sec Russian KbS  53/35
     Rest 10 sec
20 sec of Hollow Rock
     Rest 10 sec
         

BONUS

4 Rounds
15 Hammer Curls alt    (ea/s)
12 Diamond Pushups
2:00 Seated Straddle