Friday baby !!!!!! A): Tabata Push Up vs Sit Ups  NOTES: Lovely little piece this. You are all familiar with the versus tabata protocol. You will alternate between push ups and sit ups for a total of 12 intervals. That is 6 intervals each for a total time of 6 minutes. Look to remain as consistent as possible and hit a great number first up so you have something to shoot for. Don't sacrifice quality for quantity though. P.S: Remember that a tabata protocol interval consists of an all-out working period of 20 seconds followed by a 10 second rest period.   B): 35 Ring Rows For QUALITY NOTES: Looking for the utmost quality here. If being on your feet is deemed too easy (if you do think this then your ring rows better be the straightest, most rigid ever and be for multiple reps without any deviation of form!), then feel free to grab a metal box jump to elevate your feet. Form is dictated by actually touching the rings to the body without you arching your chest to meet them. Shoulders are to be retracted when at the top of the move. Squeeze your butt and legs hard. Break reps up as needed.