Time Trial:

• Run 1 mile

This is an all out effort for time.

Tabata

• Tabata Wall Ball, 20/16 lbs
• Tabata Kettlebell Swing, 53/35 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 16 intervals.
Tabata score is the total reps performed in all of the intervals.