Today will take a total of 14 mins not including your warm up.
Just like we do everyday in here - you need to do a full body warm up to get you ready for any explosive, weight bearing, gymnastics based movements.
We will start our sprint days with a tabata always to get our heart rate pumping.
20 seconds of work, 10 seconds of rest
Then we have
10 min EMOM
SPRINT 11 seconds
Jog 49 seconds
There it is, 14 minutes of HIIT done and over!
Look at our main site WOD for the day as well, you can throw it in with this just as easily and burn a few more calories!