First Friday of the month is tmw!
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
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
4 rounds, each for time, of:
1-mile bike
Rest as needed between efforts. Use a stationary bike, air bike, or use a 1-mile course to repeat each round.
Complete as many rounds as possible in 15 minutes of:
10 squat cleans
10 strict handstand push-ups
♀ 105 lb. ♂ 155 lb.
In 25 minutes:
Run 1.5 miles
then
AMRAP
9 Toes to bar
7 Burpee box jumps 24/20″
5 Deadlift 315/255lb
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Ladies 1:50/500m
If you need an idea of scaling, row your first round max effort for :45 seconds for time as a :45second count down. Check your average /500 and that’s your pace for your last 9 rounds. Score for round 1 would be :45
