- RX -For reps:Tabata pull-upsTabata push-upsTabata sit-upsTabata air squats- No rest between Tabatas; complete all four in 16:00.
- INTERMEDIATE -Same as RX'd
- BEGINNER -Every :30 for 16:00:Min. 1-4: 4 ring rowsMin. 5-8: 4 hand-elevated push-upsMin. 9-12: 4 sit-upsMin. 13-16: 4 air squats- If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
Accumulate::30 pec doorway stretch/side:30 lat roll/side1:00 cobra stretch
For reps:Tabata DB bent-over rows (35/50 lb)Tabata push-upsTabata sit-upsTabata air squats- No rest between Tabatas; complete all four in 16:00.- Use two DBs.