Skill

Tabata Hollow Rock

Maintain Hollow as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You only have short amount of time to commit to so try to make as much of each 20 second interval as possible.

WOD

5 Rounds with one minute on each station.

Row for Calories
Two-Arm Dumbbell Front Squat 45/30lbs
Double Unders
Rest

Workout notes: This workout is to be scored Fight Gone Bad style where you are working for a full minute at each station and counting your total repetitions.  You can rest until the double unders to game the workout but that is not the point! Go hard at each station getting as many reps as possible.  If you have been performing single unders for a while use this opportunity to force yourself to work on double unders for one minute at a time.