Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies
Part 2 – Conditioning: “Tabata Torment”
Tabata rounds – 20 seconds of work, followed by 10 seconds of rest for max reps. Stay with each movement for 8 rounds.
Performance:
- Pull-ups
- Sit-ups
- Push-ups
- Squats
- KB Swings (30/24k)
Fitness:
- Ring rows or pull-up progressions
- Sit-ups
- Push-ups (elevated if necessary)
- Squats
- KB Swings
