a. Every 2 minutes for 20 minutes complete:
Back Squat, 2 reps
-Score as heavy as possible
b. Tabata Turkish Get-up
Pick a challenging load, not too heavy. Weight will be prescribed as 16kg Ketlebell for guys, 8kg Kettlebell for girls. Perform 10 tabata intervals of Turkish get-ups, alternating arms/sides each rep.
BUT… during the 10 second breaks you must pause still. If you fail to maintain position you must start the repetition over and it will not be counted. The score will be total reps complete. For a rep to be complete it must start and finish at the ground.
a. Back Squat
b. Tabata Turkish Get-up (as above)