WARM-UP: 400m Run Plyos SKILL: Tabata 4 rounds at each station Slamballs ( 30/20 ) Cal on Air Dyne Push ups Cal on rower Total reps for each station WOD: 7 min AMRAP 30 DU ( 60 singles ) 10 Russian Twists (each) 2 min Rest 7 min AMRAP 30 DU ( 60 singles )