11.30.18

Tabata Abs
20 seconds on / 10 seconds off
4 Rounds
Bicycle Kicks
Toes 2 Rig
Med Ball Sit Ups (20,14)
Hollow Rocks
*you will stay at the one movement for all 4 rounds before transitioning to the next.

WOD
30 Minute AMRAP
Teams of 4 or less
”Everybody Conga”
*you can’t move to the next movement until the person in front of you is complete with the movement ahead of you.”

5 Deadlifts (225,155)
10 KB Swings (53,35)
15 Ab Mat Sit Ups
30 Dubs (2 to 1 for singles)