- WARMUP
- Animal Walks
- 15 Burpees
- METCON
- Tabata Max Distance Bike
- Rest 1 minute
- Tabata L-sit
Rest 1 minute - Tabata KBS 53/35
- Rest 1 minute
- Tabata handstand hold
Rest 1 minute - Tabata Max Distance Row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.