5L + 5R, 4L + 4R, 3L + 3R, 2L + 2R, 1L + 1R
Rest as needed between sets, and alternate arms as desired.
Weight goes up each set (denoted by commas between.)
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Accumulate 5 minutes hanging from bar, rings, rope.
Rest between drops as needed, but not MORE than needed.
When you drop, the clock stops.
*Today, situp is performed “prison style” with interlocked fingers and both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.