"Superfly"

Midline
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups

WOD
EMOM14
Odd- 15/12 Calorie Row
Even- 12 Burpees

Rest 3 Minutes

EMOM14
Odd- 200m Run
Even- 30 Double Unders

Level 2- 12/10 Calorie Row, 10 Burpees 150m, 20 Double Unders
Level 1- 10/8 Calorie Row, 8 Burpees, 100m, 40 Singles
ADV- 15 burpees/50 Double Unders