SKILL

Two rounds of Tabata alternating between movements

Arch Hold
Hollow Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

5 Rounds with one minute on each station

Box Jump 24/20″
Air assault bike for calories
Two arm dumbbell push press 50/35 lb
Rest

WORKOUT NOTES

Today’s workout is a five round interval workout with one minute spent working at each of three stations.  You will have one minute rest after each round.  The total workout time is just shy of twenty minutes so even though we’re only working for a minute at time remember that this is a longer duration workout.  Do your best to work through each three minute round at high intensity but moderate your pace so you can sustain your effort for the entire workout.