Practice the movements of the wod.
Circle of Iron
4 Sets of tabata. A tabata set is 8 rounds :20 of work :10 rest. 2 rounds of rest between movements. Your score for the tabata is your lowest reps in any given round. Example if you do 14 floor press in the first round and 4 in the last your score is 4.
Rounds 1-8 Tabata KB floor press (70,53)
Rest rounds 9-10
Rounds 11-18 Tabata dumbbell renegade rows (30,20)
Rounds 21-28 Tabata Front Rack Lunges (53,35)
Rest rounds 29-30
Rounds 31-38 Tabata Double unders
*Scale loads as needed.
Option for renegade rows:
2. Plank shoulder taps
3. Plank shoulder taps from knees
Options for double unders:
1. Speed steps
KB Psoas Smash