• 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.