THURSDAY 12 JULY

GYMNASTICS
Handstand roll out
L sit
Rope climbs
4 rounds

WOD ‘Tabata’
Dumbbell shoulder press (15/10)
Weighted jumping lunge
Ring dip
Weighted walking lunge
Dumbbell push press
Max reps at each station

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. All 8 sets at one station before moving onto the next. There is no rest between stations.