A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 80-85%

B.

Tabata Pull-ups
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata Handstand Hold
Rest 1 minute
Tabata Row (calories)

Coach Alex’s Notes:
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.