CrossFit

Strength/Skill

Back Squat 3×3 @ 85%

W.O.D.

Tabata #1, 8 Rounds :20 seconds work, :10 seconds rest

Back Squat 135/95 (from the floor)

Rest 1:00

Tabata #2, 8 Rounds :20 seconds work, :10 seconds rest

Deadlift 135/95

Boot Camp

Tabata Trio

Tabata #1, 8 Rounds :20 seconds work, :10 seconds rest

Air Squats

Tabata #2, 8 Rounds :20 seconds work, :10 seconds rest

Sit Ups

Tabata #3, 8 Rounds :20 seconds work, :10 seconds rest

Push Ups

No rest period between tabata’s other than the standard :10 second rest