WEDNESDAY WORKOUT

SKILL: 10-15 Minutes
Push Up & Deadlift Positioning

WORKOUT:
Tabata Air Squats (8 Rounds of 20 Secs Of MAXIMAL WORK Followed By 10 Secs Of Rest)
* Done for TOTAL REPS across all EIGHT rounds *

REST 2 MINUTES

Complete As Many Rounds & Reps As Possible In 6 Minutes:
5 Sumo Stance Hand Release Deadlifts (225#/155#)(OR 60-70% of your CONVENTIONAL DL Max)
10 SUPER STRICT Push Ups

REST 2 MINUTES

Accumulate As Many Seconds As Possible Of CHIN Up Holding In 4 Minutes
* Use Band Assistance, If Needed *
(Holding Only Counts If You Are ABOVE A 90 Degree Arm Angle)

Some More Specifics...
Air Squats are for total reps so keep adding your reps up for all rounds
Deadlifts MUST be sumo stance and no dropping permitted for any reps including the last rep on each set PLUS you must release your hands at the bottom of EACH Deadlift
Finally, keep adding your seconds up for the chin up holds and write down your TOTAL seconds held at the end of the four minutes

POST TOTAL AIR SQUAT REPS, TOTAL ROUNDS & REPS FOR PART TWO & TOTAL SECONDS HELD TO COMMENTS

MONDAY WORKOUT

WORKOUT:
#1
Tabata Squats - 8 ROUNDS
* Tabata is 20 secs of intense work followed by 10 secs of rest for the prescribed number of rounds listed
** Your Score is Your LOWEST REP ROUND

REST 1 MINUTE 

#2
Box Jump X10 (20/24")
Jumping Pull Ups X10 (Set Bar 4 Inches Below Wrist Height)
* As Many Rounds As Possible In 6 Minutes *

REST 1 MINUTE 

Push Press (95#/65#) OR 60-70% 1RM
* Max Reps in 2 Minutes *

Post Your Tabata Score, Number of Rounds and Push Press Reps to Comments