Tuesday: The Pump..

CROSSFIT

STRENGTH

Press 4 x 8 reps @ tempo 41x1

* Lift every 3 mins. Focus is on executing the tempo not load!  

CONDITIONING

3 rounds for time of:

20 Pull-ups 
20 STO 
* Time cap 10 mins

FITNESS

(Working in Tabata style 20 seconds on - 10 seconds off)
At 0 -
Tabata Bike erg

At 6 -
Tabata Ab mat sit-up

At 12 -
Tabata Ski erg

At 18 -
Tabata Squat jumps

At 24 -
Tabata Shuttle runs

At 30 mins -
In waves complete 1 round as fast as possible of:
20 Bike erg calories
20 Ab mat sit-ups
20 Ski erg calories
20 Squat jumps
20 Shuttle runs
* Next person leaves when person in front finishes Ab mat sit-ups. (send fastest first)