Tabata: 8 rounds of :20 of work, followed by :10 of rest of:
C2B Pull-Ups, Pull-Ups, or Ring Rows (Rounds 1-8)
Pushups (Rounds 9-16)
Box Jumps, 24/20 (Rounds 17-24)
Wall balls, 20/14 (Rounds 25-32)
Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.
Part 2: Strength
10x3 Squats (Pause for a 2-count at the bottom) (10 sets of 3 reps)
*Go as heavy as you can*
**To set a tabata clock, follow the instructions below**
i) Press the “Select” button (you may need to press exit first if you are already in another program)
ii) The timer will display the number of Rounds in Blue. Press the number keys to select the number of times you wish to go through the entire interval from 1 to 99. CHOOSE 32.
iii) Press “Select” again and the timer will display
iv) H1 represents the amount of time the athlete will “work”. SELECT 0:20
v) Use the “→” and “←” keys to move from minutes to seconds. When the numbers blink the “+” and “-” keys can be used to adjust the time.
vi) Press “Select” again and the timer will display
vii)H2 represents the amount of time the athlete will “rest”. SELECT 0:10
viii) Use the “→” and “←” keys to move from minutes to seconds. When the numbers
blink the “+” and “-”keys can be used to adjust the time.
ix) Press “OK” to begin the program. The program will start with a 10 second count down.
x) The timer will beep once to start each work cycle and twice to start each rest cycle.