Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 10 Minutes *

Strict pull-ups

* 7 Kettlebell swings 32/24 kg EMOM

WORKOUT NOTES

Your score for today’s workout will be the total number of strict pull-ups completed in ten minutes.  You will have a “buy in” of seven kettlebell swings every minute starting at 0:00. Do your best to move quickly through the swings and scale the load/volume if needed so you leave at least forty-five seconds to work on pull-ups.  Remember that the pull-ups will fall off fast so break them up early and often. Try to knock out a small set immediately after you get off your last kettlebell swing.  If you are setting up a band use one that lets you get a few consecutive reps before having to come down so you can cut down on the number of times you are transitioning in and out.