Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

10-minute row for max calories.

On a running clock
2000m row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the clock reaches 10:00
800m partner run
100 burpees
Athletes may only perform burpees while their partner holds plank position. Teammates may switch as frequently as they’d like.

When the running clock reaches 20:00
400m farmers walk
120 air squats
Athletes may only perform air squats while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

4 rounds for quality

10 x squat
200m run
15 cal assaultbike
20 x abmat

800m jog/row
20 L-Sit Ups with plate
20 alt db snatch
20 front rack lunges with empty barbell
800m jog/row
0:45 ring plank hold
10 burpees

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
Rest 2:00

• Goal: Hard efforts
• UB for ALL movements.

5 rounds

Max reps strict pull ups

Max reps HSPU

• 10 Interval of:
Assault Bike 2000 m @ 70-80% MHR
1’ rest each interval

Lantio