Warmup
Row 250m
Then, 3 rounds of 10 reps of each: abmat sit ups, pushups, overhead squats with PVC, dislocates, and good mornings
Finish warming up with a 400m run
Skill work
Choose something you suck at and practice it for 10 minutes. For most of us this means double-unders, cleans, snatches, and/or kipping pull-ups. Pick the ONE you hate the most.
WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
Finisher
Lie on floor panting and take pictures of your “sweat angel.”
(Kidding! Just seeing if anyone was paying attention… The real finisher is to do one 30 second L sit and one 30 second L hang on pull-up bar)
Make sure to STREEEETCHHHHH
