Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can.   If you are still working on getting comfortable in a handstand you can choose to scale the handstand tabata to a plank hold tabata.  For the hollow holds make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side. If you have trouble maintaining any of these skills for the full 20 seconds add in some extra rest.  During the ring support hold do your best to pin the rings into your body and keep your elbows locked out.  Scale this movement by using a band to help keep the rings in or keep your feet resting on the floor as much as needed.  Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

6 rounds for time
30 Air Squats
200m Run

Workout Notes: Today’s workout is simple, air squats and running. Make sure to maintain full range of motion through all of your reps, even as you fatigue.  This means squatting below parallel and opening up your hips all the way at the top of each rep.  If you need to set a target to squat to make sure to grab a medicine ball before the workout starts.  Do your best to push the pace of your squats while still completing quality reps and keep those legs moving on the runs!