Warm Up:

400 m Run / 500 m Row

10 PVC Pass Thrus

10 PVC Thrusters

2 x 10 Arm Circles (fwd/bk)



Skill Work:

Tabata HS Hold

(free standing or on the wall)



A.) Min 0 - 5 Rounds for Time

      10 Thrusters (95/65)

      10 Box Jump Overs

       (10 min cap)


B.) Min 10 (1 Attempt)

      Max Effort Unbroken

      KBS (53/35)


C.) Min 13 - 5 Rounds for Time

     10 Wall Balls (20/14) (Unbroken)

     10 Burpees

     (10 min cap)


D.) Min 23  (1 Attempt)

      Max Effort Unbroken

      KBS (53/35)

 Then: Tabata Hollow Holds

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