Warm-up
2 Rounds: - Row 250m - 30s Plank Hold - 10 PVC Pass Through
Core
12 Minute EMOM: - 15-20s L-Sit Hold on Rings
Metcon
For Time: "Tabata Jackie" - Tabata Row - Tabata Thrusters @ 20/15kg - Tabata Pull Ups
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.
Cool Down
- 2 Minute Rest - 2 Minute Lat Stretching