Monday WOD
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
Calf Stretch

B) Tabata 
Pullups:
8 Rounds of 20 sec work / 10 sec rest
Pushups:
8 Rounds of 20 sec work / 10 sec rest
Sit ups:
8 Rounds of 20 sec work / 10 sec rest
Squats:
8 Rounds of 20 sec work / 10 sec rest

D) Cool Down:
Hamstring Stretch
Couch Stretch

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Cycle 1: Day 6
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m

B) Strength:
3 Rounds of:
Max Effort Strict Pullups
Rest 2:00 between rounds

Rest at least 5 minutes then:

C) Conditioning:
AMRAP20:
Run 200m
20 Dumbbell Swings
15 Goblet Squats with Dumbbell
10 Push Ups

D) Cool Down:
Hamstring Stretch
Calf Stretch

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