1) Wendler W4D1 - Back Squat (de-load) 135#
5 @ .5 x 135 = 67 used 65#
5 @ .6 x 135 = 81 used 85#
5 @ .7 x 135 = 94 used 95#
2) 20:10 sec x 8 rds
Tabata Box Jump 20"....6
...Rest 1 minute
...Rest 1 min
Tabata Sit-up..................9
...Rest 1 minute
Tabata Pull-up...............4
(standing ring rows)
...Rest 1 minute
Tabata Push-up............6
(foam roller above knees)
Total 29
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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