Time for Tabata

ROM Drills,then warm-up with:

Tabata (0:20 seconds of work, 0:10 seconds of rest x 8 rounds per exercise.  Record the lowest number of reps completed for each)

Med-ball squat-cleans (20#)  -DR 8, AR 8

Russian Twists (35# plate)  -DR 15, AR 18

Supine pull-ups  -DR 9, AR 10

Handstand hold  -DR, AR completed

Strength: Back squats 10-12 reps, 6-8, 3-5, burnout set

Superset with crab walks (50′ forward, 50′ back)

MetCon: 14-12-10-8-6 of

DB step-ups (35# DB’s)

Dips

DB Curls (35# DB’s)

-DR 8:05, AR 7:17