11AM and Noon

Flex Strength Day:

Everyone:

Mini Bottom-to-Bottom -Tabata

First four intervals are pull-ups, without letting go of the bar, second four intervals are push-ups, rest in plank, third four intervals are sit-ups, rest in up position, final four intervals are squats, rest in bottom position.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 4 intervals.
Tabata score is the least number of reps performed in any of the 4 intervals.

Plus:

Option "A"

Snatch 5-3-3-1-1

Bring bars and bumper plates if you have 'em.

or

Option "B" (Team CFEB and whoever else wants to)

Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.