Warm-up
Skills:
Hopefully you were here last week for Day 1 of this cycle and have your numbers. If not, work with your coach on the proper rep scheme and modifications. Remember what you do so you can continue progressing on the next few Tuesdays.
Every Minute on the Minute x 15min (5 sets) of:
Station 1: Strict Handstand Push Ups x 40% of Max Reps
Station 2: Double-under Variation x 50% of Max Time
Station 3: Toes to Bar x 40% of Max Reps
Conditioning:
Tabata-
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement. Start with pull-ups and go in order. You’ll do all sets of Pus before moving onto sit-ups.
Strict Pull-ups
Sit-ups
Bottom to Bottom Squat*
Tabata score is the LEAST number of reps performed in any of the eight intervals per movement. No rest between movements. *Rest is at the bottom of squat.