Skill
tabata row
rest 1 minute
tabata double under
A full tabata is 8 rounds of 20 seconds on and 10 seconds off. Today you’ll go through a full tabata on the rower followed by the same but with double unders after a minute of rest. If classes are large, plan to pair up and one partner can reverse the order of the tabatas. If you are still working on double unders plan to stay relaxed with some singles before some good attempts at a few double unders.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
4 power cleans
3 thrusters
2 front rack walking lunge steps
Go over all three barbell movements today before deciding on what weight to do. Most likely the thruster or front rack lunge will be the toughest lift. Choose your weight based on the hardest movement for you and make sure you can do each set of each separate movement unbroken when you are fresh.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb