Run to Pavillion at the Church
Warmup
10 IW IC
10 HC IC
Windmill 5x IC
MNC 10x IC
 
Tabata Format
 
4 Rounds
10 Sets(only got to 9)
 
Set 1, 4, 7
40 seconds work 20 second rest
Merkins + Shoulder Taps
Merkins + Peter Parkers
Merkins + Mnt Climbers
Merkins + HR Merkins
 
Set 2, 5, 8
Squats + Lunge
Squats + Calf Raises
Squats + Step Ups
Squats plus Knee Ta Ja’s
 
Set 3, 6, 9
BBS + LBC’s
BBS + Flutters
BBS + FM’s
BBS + Hammers
 
Ran back to COT for 5 Kraken Burpees and got to 6:00