Warm-up: 500 Meter row 3 Minute foam roll 3 Rounds: 5 Squats 5 Tricep push ups 10 Abmat sit ups Workout: “Test 3” Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed. Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments. See “How Fit Are You?” – [pdf] Powerlifting: A. 20 Minute running clock – Every even minute perform 3 Hang Power Cleans – Every odd minute perform 3 Muscle-ups (scale will be 5 CTB pull ups/5 Ring dips) B. Sumo Deadlift 5 x 3 reps @12×1; Rest 3:00 C. Reverse Hypers 4 x 8-10 reps; Rest 1:00
