191013
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Commit to working for the entire :20 interval rather than trying to hit a particular rep count each round.

Jump Rope
Row (747m)
Battle Ropes
Sprint - Curve Treadmill

Midline
Not For Time:
45 GHD Sit-Ups
:45 Second Hollow Hold
30 GHD Sit-Ups
:30 Second Hollow Hold
15 GHD Sit-Ups
:15 Second Hollow Hold
Do whatever it take to complete the hollow holds unbroken. This is especially tough on the hip flexors to hold feet up after GHDs. All holds were done without coming down.