Dear Believer

For max reps

complete the following movements using the Tabata Protocol:

Handstand Pushups or Pushups Row (calories) Press (45#) Row (calories)

Rest 1 minute after completing each movement

Coaches Notes

Tabata Protocol consists of eight cycles. Each cycle is 20 seconds of max effort followed immediately by 10 seconds of rest. For the workout today, perform a full tabata protocol for each movement, resting 1 minute before switching to the next. Your score will consist of four numbers. Total reps for pushups, row, press, and row again.