Warm up

1000m row – focus on stroke + form

Skill

kipping

WOD

Tabata this:

8 exercises 8 rounds of each 20 seconds on 10 seconds off.

in this order

Squats

pushups

pullups/jumping pullups

box jumps (yes, again!)

KB swings

sit ups

OH press

burpees

count your reps for each set and your score for each exercise is the lowest number you did. When finished add scores from each exercise together.

enjoy the burpees!