Strength: EMOM for 10 minutes do Pistols (one-leg squat) w/load, if able. On the 1st minute do 5 pistols on the left leg, 2nd minute do 5 pistols on the right leg, etc...Continue to switch until time is up. Use load if range of motion is good with the pistol, if not, work on range of motion.
Tabata: 10 meter Shuttle Runs, Double-unders, Sumo-Deadlift High Pull (45lb/35lb). Compare to 02/06/14.
A tabata interval is 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals or 4 minutes. Record total meters, double-unders and SDHP.