5 x 3 @ 80-85%
1 x 9 @ 65%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Box jump (20″ W, 24″ M)
vs.
Today, alternate movements each round (totaling 4 rounds of each), and match effort throughout.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
vs.
Again, alternate movements each round (totaling 4 rounds of each).
If V-up position/ form breaks down, adjust immediately to a strong hollow hold.