Day 1
Part A
5-6 Sets
8 Back Squats
8 Perfect Pushups
8 Back Extensions
Part B
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.
Tabata Double Under
Tabata Ring Dip
Tabata Hollow Rock
Tabata Box Jump, 24/20 in
Day 2
Part A
Every 3 mins for 21 mins:
1 High Hang Squat Cleans
1 Low Hang Squat Cleans
1 Squat Cleans
Part B
5 Rounds
400m Run
6 Pistols/Leg
6 Pullups
Day 3
5-6 Sets
4 Heavy Deadlifts
12 Ring Rows
Rest 90 seconds
AMRAP 12
5 Bench Press, 95/65 lbs
12 Wall Balls, 20/14 lbs, 10/9 ft