WOD

7 rounds for time:
200m Run
– rest 1 minute –
100m Run
– rest 2 minutes –

FINISHER

3 sets of:
15 DB Front Raises
15 DB Side Raises
15 DB Rear Lateral Raises

……….

BURN

Tabata Rear Lunge w/ Canoe Row to Overhead
Tabata Curl to Reverse Burpee
Tabata Single-arm Rows (alternate arm each round)
Tabata Star Jumps
Tabata Plate Plyo Push-ups
Tabata Pulse Sumo Squats
Tabata Weighted Overhead Sit-up