Tabata!

8rds – 20sec ON/10sec OFF – per movement

B2B Squats

Double Unders

Battle Ropes

Ball-over-shoulder (or Stone 2 Shoulder)

Then,

Tabata Sit-ups

Strength WOD:

Shoulder Rotations – 3x8R/8L (light)

Cuban Press – 3×10 (light)

Floor Press – 7×5 (by feel)

Alternate with 1-Arm DB Row – 5R/5L (by feel)

Band Pull Aparts – 50 reps

“Do the right thing. It will gratify some people and astonish the rest.” -Mark Twain