WOD 1 =Tabata This!
-Tabata row
Rest 1 minute
-Tabata squat
Rest 1 minute
-Tabata pull-up
Rest 1 minute
-Tabata push-up
Rest 1 minute
-Tabata hollow rock
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
WOD 2 = GB rope climb
The target is PE 6, 5 rounds of 30s bent arm chin hang. Use the mastery chart to scale the length of the hang. If the athlete cannot hold themselves above the bar for 5 sets of 6 seconds then they should work at a lower step in the GB rope climb series. If the athlete has already completed PE6, they may scale to their current progression level