WARM-UP
Cardio: Row
Inchworm Walkout to Scapular Push-Up to Seal to Downward Dog
KB Swing x 15
Quarter Squats
Ring Rows at 45° angle
STRENGTH
In 20min:
Back Squat 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%
or
Back Squat -MTR- 6-6-6-4-3-6
**Second 6 matches last 6**
-Transition 5min-
In 10min:
AMRAP of:
7 Burpees
7 Knees to elbows
METABOLIC CONDITIONING
“Tabata 13.5!”
4x Tabata Thrusters 100/65
Rest 1 minute
4x Tabata C2B Pull Ups
Rest 1 minute
4x Tabata Thrusters 100/65
Rest 1 minute
4x Tabata C2B Pull Ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 4 intervals.
Tabata score is the total reps for each tabata exercises. Score both thrusters and pull ups separate.Should have 4 scores.
Goal: 45 reps for each exercise
