EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.
- 2-4-6-8… x Strict Pullups
Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:
- 4-8-12… x Dips
Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:
- 4-8-12… x V-Ups
Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:
- 5-10-15… x Air Squat
Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating
- Hollow Hold
- Superman Hold
Then do one Tabata (8 rounds, 45 second work, 15 second rest) of
- Plank
Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.