Wishing Kim the best of luck in his new adventure!

Warm Up

Row 500m
+
3 Rounds
6 Push Ups
8 Kips
10 Walking Lunge Steps

Mobility:
~ Hip Complex
~ LAX ball Trap/Pec Release
~ Quad Smash

Workout

A. "Tabata Something Else"
Work through 32 consecutive Tabata Intervals (:20 on/:10 off), in the following order:
8 x Pull Ups
8 x Push Ups
8 x Sit Ups
8 x Squats
*Note your lowest total per movement (Ex. Pull Ups - 8/8/6/6/5/5/5)
**Score = sum of lowest total from each movement added together. (Ex. 5 pull ups + 7 Push Ups + 10 Sit Ups + 10 Squats = 32)
***No rest between exercises

B. Accessory Work

Standing Single Arm Dumbbell Press 2x10, 2x8, 2x6

Single Arm Dumbbell Rows 2x10, 2x8, 2x6

Seated Iso Curls 2x10, 2x7, 2x5