E2MOM x 10 min
Floor Press x 3 reps
- start at 55-60% and build
Tabata Bent BB Rows
Tabata PVC Sit Ups
Tabata Jumping Alternating Lunge
**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
**Tabata score is the total reps performed in all of the intervals.
pvc sit up= regular sit up
jumping lunges= air squat or no jump reverse lunges
Optional Skill Work:
accumulate 2 min dead hang hold
5 strict hspu
OR Tripod HSPU or Box HSPU
*advanced= deficit OR feet elevated tri pod