Conditioning:
Tabata Row Calorie
Tabata Echo Bike Calorie
Tabata Ski Erg Calorie
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
WOD:
8 rounds for time of:
8 Lateral Hurdle Jumps, 20/18 in, (PVC on box or bench)
12 AbMat Sit-ups, (athletes well versed in GHD drop the number to 8 and scale up to the sit-ups)
Post caps and times to beyond the whiteboard.
