101128 Tabata Weighted pull-up/squat/ring dip/deadlift

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers,  blue band pull ups @ pin 5 x 5, pin 4 x 3, 10 push ups pin 4, assisted ring dips x 5 with 1 foot on floor, Deadlifts @ 14kg x 10, 24kg x 5

Tabata Pull-up (beginner or assisted okay) - blue band @ pin 4 to make it harder than my usual 5 (with a little jumping assist where nec)
Rest 1 minute
Tabata Weighted squat, 10kg / 22 pound plate
Rest 1 minute
Tabata Dips or assisted dips - ring dips with one foot assist on floor
Rest 1 minute
Tabata Deadlift, 30kg / 66 pound barbell

PU = 6-5-4-4-4-4-4-4
Sq = 7-7-7-6-6-6-6-6
Dip = 8-7-5-5-5-5-5-5
DL = 9-9-7-7-6-6-6-6
Total reps = 35+51+45+56 = 187 Tabata Score = 21

First time I've done this one and it was an erm... an interesting one shall we say!!

C/O - Stretching and foam rolling