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Warm Up –
Coach’s Choice

Skill/Strength –
In 20:00
100 Single Arm KB Swings (50/arm)
10 Turkish get ups (5/arm)

MetCon –
“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

*Training intent – 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”.  The goal for a Tabata style interval is NOT to pace/game it.  Sure, this leads to a better score, but it is not what we are testing (ability to pace).  We want to know “how long can I hold on?”.  Leave everything out there each and every round, if you hit a wall that is to be expected (especially on the push ups).

Cool Down –
Foam Roll as needed