5 rounds of "Hold it right there."
The goal is to hold each position for 30 seconds. Total time for each position will be scored.
Hand Stand Hold
Air Squat Hold
Elbow Plank Hold
Dead Hang Hold from pull-up bar
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Handstand Push-up
Tabata Air Squat
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Alternate between these 2 movements every interval for two tabata rounds totalling 8 minutes.