Skill
Tabata Toes to bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
10 rounds of 30 seconds at each station
Push-Ups
Rest
Box Jumps
Rest

We’re taking a break from the barbell today and sticking to all bodyweight movements. You’ll have ten rounds of thirty seconds at each station of box jumps and push-ups. You will have thirty seconds of rest after each work period. If you can’t jump for any reason feel free to do step ups instead. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! In the end your score will be the total number of reps today.

standard: step ups, box push-ups
rx: 24/20″, strict push ups
sport: 24/20″ Strict HSPU
overachiever: 30/24″ Deficit Strict HSPU 3″