Strength:

Deadlift 5 x 3

“GREG” AKA…”TABATA THIS”

Tabata Intervals (20 seconds on/10 seconds off) of…

Squat

Pull-up

Push-up

Sit-up

Row!!!

For 8 intervals or 4 minutes you will complete as many reps as possible in 20 seconds.  Rest periods will be 10 seconds between intervals, but 1 minute rest will be given in between changing movements.  Score is lowest amount of reps per movement totaled together for one BIG #!

If you get anywhere around 10-15 on squats, row, and sit-ups, plus 4-8 on push-ups and pull-ups, you are doing well!  Remember, for most of you, your reps by the end of Round 8 should be lower than what they were during Round 1.  I am saying this because all too often I see people hold back on the first couple minutes to try to maintain “their number.”  Yes, this should be your goal…to try to maintain your #, but don’t back off you’re intensity in the beginning to accomplish this.

HAPPY BIRTHDAY GREG CANNELLA!

HAPPY BIRTHDAY GREG YANDELL!

We called the workout today, “GREG”, because both of these guys had birthdays recently.  Give these guys a shout out when you see them this week.  Their birthdays were actually a few days ago, but a Happy Birthday wish is always appreciated!  Greg Cannella suggested we do “Tabata This” for his birthday WOD, so you can thank him for this one!  He has the record in the gym for this workout, so he threw himself out there to be taken down.  Or can he PR tomorrow and break his own record?  We shall see in the morning