Warm-up

Strength:

Every 2min x 10 min

Barbell Front Rack Reverse Alternating Lunges x 12 reps

Conditioning:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement. Each movement’s score is the LEAST number of reps performed in any of the eight intervals per movement. No rest between movements. Everyone starts with chin-ups and goes in order.

Tabata

Strict Chin-ups

Double-unders

Strict Handstand Push-ups

Bottom to Bottom Squats

Finish: 3 sets
25 Weighted Side Bends (each side)
15 Banded Face Pulls