Strength / Skill

Unilateral Carry Intervals

Every 90 seconds x3 rounds (9 minutes)

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm OH Carry

Left Arm OH Carry

Each Carry is shuttle run length so start at Christmas tree, walk to rowing area, walk back to tree. Complete right + left arm within 90 seconds each round.



Tabata Party

8 rounds (16 minutes)

20 seconds HSPU/ Pike pushups

10 seconds rest

20 seconds handstand hold

10 seconds rest

20 seconds box jump overs

10 seconds rest

20 seconds jump squats

10 seconds rest



Tabata Abs