Group: 3 in 3
Squat
Push-up
Sit-up
WOD: “Tabata This” for the larger classes start with the movement of your choice, but follow the below pattern (e.g. if you start with pull-ups, end with squats)
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”.
MOB: Roll Quads / Lower Back
Coach’s Tip: Remember when we talked about pacing the last time we did this. Don’t go out super fast on this one in the first 2 20” increments when you’re feeling great. Do energetic reps for 14 seconds early and then stop and rest. Then, try to hold to that number using all of the 20 seconds late in the rounds for your best score (and the most work getting done overall).