"A Decade of Century Tabatas"

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/45), Wall Ball (20/14), KB (c: 70/53, p: 53/35, f: 35/26), Jump Rope, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*1-2-3-4-5 Inchworm-PushUp Ladder

*5 ea. x Romanian Deadlift, Hang Clean, Back Squat, Burpee-Pull-Up

*50 Jump Rope (warm-up Double-Under)

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“CENTURY TABATAS” -

Complete As Many Reps (Tabata-style) As Possible in 50:00 -

1. TABATA (:20 ON/ :10 OFF) until you reach 100 reps of T2B (sub: K2E, K2C, Supine Leg Raise)

*200m Backward Run (sub: 250m Row)

2. TABATA until you reach 100 reps of Back Squat (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

3. TABATA until you reach 100 reps of Hang Power Clean (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

4. TABATA until you reach 100 reps of Double-Under (sub: 300 Singles)

*200m Bkwd. Run

5. TABATA until you reach 100 reps of Ring Row

*200m Bkwd. Run

6. TABATA until you reach 100 reps of Overhead Squat (unloaded bar)

*200m Bkwd. Run

7. TABATA until you reach 100 reps of alt. Lunge Jump (R and L = 2 reps) 

*200m Bkwd. Run

8. TABATA until you reach 100 reps of 1-Arm KB Deadlift (switch arms every round)

*200m Bkwd. Run

9. TABATA until you reach 100 reps of Russian Twist (20/14)(R&L = 1 rep)

*200m Bkwd. Run

10. TABATA until you reach 100 reps of Romanian Deadlift (c: 115/85, p: 95/65, f: 65/45)

(SCORE = Total Reps Completed before time is called)

     (for ex: I got through the 1st 8 Tabatas (= 800 reps) + 45 of the Russian Twists, so my SCORE = 845 Rx)