Warm-up

3 Rounds:

250m/200m Row

5 reps of each movement

MetCon:

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

*Pace Goal: enjoy some fitness :)

Beginner: Ring Rows, Knees or hands elevated push-ups

Intermediate: Jumping/Banded Pull-ups, Knees or hands elevated push-ups

Advanced: as is