100 Pull Ups

Then..

8 Full Rounds of Tabata Squats (4 Minutes)

400m Run

6 Rounds of Tabata Squats ( 3 Minutes )

400m Run

4 Rounds of Tabata Squats (2 Minutes )

Post time for pull ups and squats maintained for all 18 rounds of Tabata squats.

Coaching Tips: Scale load and movement to match your current fitness level. For the pull ups, try not to use too much chalk on your hands, as this can cause your hands to tear. Try to straight set as high a number as possible and keep your rest periods to a minimum.  The goal for the Tabata squat and run is to keep a consistent number for all 18 rounds. Everyone will start all Tabata rounds together in the group classes. The runs will be done at your own pace. Try to keep a consistent run pace as well.  For those of you doing this workout at home or at your own gym, rest only 1 minute after the run is completed. There will not be a time element for the whole squat and run workout. Only the Tabata time of 20 seconds of work,followed by 10 seconds of rest, will be used during the workout.