Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 pass throughs

10 push ups

10 v ups

10 back extensions

10 spider crawls

Strength:

Bench press 5x5

30 dips

WOD:

Tabata Intervals

20 seconds on, 10 second off.  8 intervals per exercise.

Hand release push ups

Abmat sit ups

Supine ring pull ups

Mountain climbers