1. Warm up
2. Skill training: muscle up
3. For reps and time:
Tabata "Bottom to Bottom" squat
Run 1 mile
Score is the total number of squats minus the time for the run. Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat (8 rounds of: 20 s squats, 10 s rest) but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
*If you really don't want to run then after the tabata bottom to bottom squats, row 2000 m.
4. Recovery: mobility.
Suzanne 99 reps, 10:05 (2 km row)
Andrew 133 reps, 6:45 (RX)
Jon 104 reps, 7:24 (RX)
Lucy 115 reps, 11:09 (resting at top of squat)
Jenny 78 reps, 9:33 (resting at top of squat)
Well done everyone, especially Lucy who pushed out of her comfort zone and conquered the run :-)