Day 1

Warm-up:
1200m run
Group Stretch

WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

jumping lunges: 21,15,15,14,10,10,9,10
khtt: 37,40,40,30,25,30,20,41
jumping squats: 20,10,10,10,10,10,10
sit-ups: 18,16,16,14,14,13,12,14
row: 49cal
total: 623


400meter 45lbs sandbag
3muscle-ups rings
3muscle-ups bar