Skill

Two rounds of Tabata alternating between Hollow Rocks and Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP 20 Minutes

400M Run
21 Kettlebell Swings 24/16kg
12 Toes-To-Bar

Workout notes:  20 Minutes is fairly long for us so focus on pacing! If unbroken sets aren’t in the cards that’s okay.  Establish as set sizes you think you can maintain for the whole workout.  Scale toes-to-bar by performing knee tucks or sit-ups maintain a strong grip on the bar to avoid tearing!