We’ve done a lot of “legs” this past week, so while we want to keep getting stronger, stay sub maximal today and put in some work. The front squats should be heavy, but fast.

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 total rounds. You will do 32 total rounds (8 for each movement) with no rest between. While traditional Tabata is scored as the lowest number for each movement, we will count the total amount of reps, so you have one big number as your score. Scale pull-ups to banded or ring rows and scale push-ups to elevated push-ups either on a box or barbell resting on a squat rack. No knee push-ups.

Strength

12 minutes to work up to a heavy, but moderate (i.e. sub max) 5 rep front squat

Conditioning

Tabata (for total reps)
Pull-ups
Push-ups
Sit-ups
Air Squats