Warm up 3X
200 m run
10 Shpt
10 Pvc goodmorning
10 Pvc jumping squats
10 Superman
10 Ring Row

 

 

WOD. TABATA
8X 20:10 at each before moving on to the next movement

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Scale
Intermediate:
pull ups
Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option

Ring Rows
35men Goodmorning, presses, backsquats
25 women Goodmornings, presses, back squats
For max reps at each station:

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