1 Sprint start* + 2 burpees
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Pull-up or BW row
Match output in each of the 8 rounds without pacing the first.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!” explode to your feet, sprint approximately 10 yd., and immediately (today, immediately following 2 burpees) get back on the ground. Rest varies from 1-15 seconds between reps.