A. Group warm up

B. WOD demo/barbell warm up

C. Inverse Tabata KBDKHP 53/35
Inverse Tabata front squat 135/105.
Inverse Tabata deadlift 295/225

*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

**For busier classes, athletes may need to start at different movements so we have enough plates available**

Score is total number of reps for each exercise.

E. Ab sesh – if time allows
3 rounds
45 second plank
45 second leg lift 2″ off the ground
45 second superman static hold

F. Cool down
Source: Workout Of The Day

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