WOD Prep:
Weighted push ups, 5 x 3
or strict push ups 5 x 6
Training WOD:
Tabata 8 rounds of 20 seconds on 10 seconds rest
Rest 1 min and move on to next exercise
1) Push up
2) Back Squat 42.5/30 (must hold bar on back during the 10 seconds rest)
3) 10m Shuttle run
4) Db front rack lunge 15/10 (db parallel to the floor) ( must hold the DB in rack position during 10 seconds rest)
Total reps each exercise
