Jan 10 On- Ramp Bootcamp WOD-TABATA

Warm up

400m Run

20 Back Extensions

15 Squats

10 Walking Quad Pulls

5 Push ups

Skill/Strenth

5 mins

EMOM

Plank Hold 30 secs

max last minute.

WOD

TABATA

20 sec work/ 10 sec Rest

8 Rounds on each station

Back Extensions

Sit-ups

Body weight squats

Push ups

Post WOD Stretch

Figure 4 stretch

Cobra

Bike stretch

Cashout

3 Rounds

10 Pike Push-ups

Personal score on the TABATA 

Back ext 10+12+11+11+11+16+12+12 = 95

Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71

Squats.   10+ 10+10+11+10+8+  10+10= 79

Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61

306 total reps