Workout of the Day WOD- July 19 TABATA

July 19 TABATA

Warm Up

 400m Run

3 rounds:
10 Back extensions
10 Box Jump or Stepup
5 Push ups

WOD- TABATA

20 seconds work, 10 seconds rest
My personal numbers came up to the following

Kettle Bell swings:  9 + 9 + 9 + 9 + 10 = 46
Arm Haulers:         20+17+18+17+16 = 88
Step ups:               12+12+9  +9  +10 = 52
Bench Dips:           20+18+9  +10+10 = 67
                                               total      = 253