Thursday April 21, 2022

Warmup

1:30 Bike/Row

10/Arm Bottoms Up KB Press

8 No Pushup Burpee

10 Russian Twists

8 Scapula Pullups

10 Dead bugs

Mobility

Child’s Pose 1:00

Skill/Strength

Press

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1x1 at 85%

1xAMRAP at 90%

WOD

Double Tabata

Pullups

Situps

Pushups

Cal Row or Bike

A double Tabata interval is 40 seconds of work and 20 seconds of rest for 4 cycles (4 minutes).  Perform one Tabata interval for each of the four exercises (16 minutes total).  You may perform the exercises in any order. 

Your score for each exercise is the LOWEST number of reps you get in the 4 cycles of that exercise.  Your total score for the workout is the sum of your four individual scores on each exercise.