Skill
tabata strict pull-ups
tabata L-seat or L-hang
tabata strict pull-ups

We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging from the bar and then return to strict pull-ups for another 8 rounds. Work in sets or singles on the pull-ups. You can use a band if needed or choose ring rows instead. The goal here will be to complete as many reps as possible during each work period over the 16 total rounds. Choose an option for the L-sit that allows you to hold a quality position for as much as each twenty seconds as possible. The hang option will likely be more demanding on the grip coming after the pull-ups.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
30 double unders
then
max reps push-ups

*spend no more that 30 seconds on double unders

Today’s workout is an all bodyweight shoulder burner. With only one minute to work in each interval you will want to make sure to go in with a good plan for the double unders. Spend some time before the workout starts testing out the timing of the reps to decide if you should scale this set size down or not. You should spend no more than thirty seconds with the jump rope. After your set of double unders move on to push-ups and complete as many reps as possible in the remainder of the minute.