std warmup
800m run
MAIN
A. "Tabata this"
each movement, 20s on, 10s rest, for 8 rounds, score is your lowest number of reps for any of the 8 rounds
Air Squats: 12 (15,14,12,12,12,12,12,12 = 101)
Row (calories): 7 (7 or 8 each round, 59 total)
Situps: 10 (15,14,12,10,10,10,10,10 = 91)
Pullups: 5 (7,6,5,5,5,5,5,5 = 43)
Pushups: 7 (10,8,7,7,7,7,7,7 = 60)
B. Skill work
Not much time, but did 3x3 ring pullups
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