Tabata Core work:

8 Rounds of 20 sec work and 10 sec rest for:

Plank (on forearms)

Hollow Hold

The goal is to not break during any of the 20 second sections.  Keep the core tight!

For planks(Video courtesy of Texas Health Resources)

For Hollow Hold (Video courtesy of Spartan Race)


With a Running Clock, Complete:


Pull Ups

Push Ups

Immediately into…

3 Rounds:

25 GHD Sit Ups

25 Air Squats

Immediately into…



Box Jumps (30/24)


Today is meant to push your bodyweight control game up a notch!  Three mini WODS in a row with no rest between!


Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKris Roe

Push Ups -> off bench

GHD Sit Ups -> Ab mat sit ups

Air Squats -> to depth

HSPUs -> Pike Push Ups

Box height -> 24/20 -> 20/16 -> As needed


Cool Down:

Cobra pose – 2 Min


Childs Pose – 2 min

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