WOD:

Tabata KB/Bodyweight

20 second of work, 10 seconds of rest after each exercise

8 Rounds:

KB Front Squats (53/35)

Handstand Pushups

KB Front Rack Reverse Lunges (53/35)

Side Planks (Switch sides ea round)

KB Push Press (53/35)

*Do all 8 rounds of one movement before moving to the next

Nice, long Tabata WOD for today, utilizing KBs and bodyweight movements.

Video courtesy of WODStar. Demo on KB Front Squats

Video courtesy of BoxLife Magazine.  Demo of KB Front Rack Reverse Lunges.  Please do these in-place, not walking.

https://www.youtube.com/watch?v=u0y7GfUcDtQ

Video courtesy of Hylete.  Quick demo on KB Push Press.

Scaling Options:

KB -> 35/25 -> as need, (or jump to 70/53 for Elite)

HSPUs -> Pike Push ups, (or do deficit HSPUs for Elite)

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side