EMOMx10: 1 Back Squat, across
Part-2: Conditioning (Tabata)
8 rounds of :20 seconds work, :10 seconds rest
Wall Balls, 20/14
SDHP, 95/65
Double Unders
Row, Calories
*Since we only have two rowers, two people can start there, and two at each of the other movements. That will accommodate up to 8 people.
**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 24.
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.