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Friday, July 12, 2019


Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and the fourth eight intervals are standing long jumps at 6-ft.

There is no rest between exercises, except a one-minute break after round 16.

This workout is scored by the total number of reps from all 32 intervals.

Workout of the day


for time:
21x pike-up
21x goblet squat @ 55/35-lbs.
400m run
18x pike-up
18x goblet squat
600m run
15x pike-up
15x goblet squat
400m run
12x pike-up
12x goblet squat
600m run
9x pike-up
9x goblet squat
400m run