WOD

Spend 2min at each station for max reps. 30sec rest between stations. 2 rounds with a minute break in between.

1) Traveling lunges (20/10kg)

2) Med ball sit ups (9/6kg)

3) Ring Dips

4) Burpie Box jumps (60/50cm)

Jumping Jono

5   5   3   3   1   1

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpies  /  Sit ups

“All change is not growth, as all movement is not forward.”
- Ellen Glasgow

Jonas Shooting through

Strength

Shoulder Press 5   5   3   3   1   1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score = total reps from all 32 intervals.