Two rounds for score of:
Muscle-up for four minutes
Tabata squats just “Air” squats (no weight added) following an interval scheme of 20 seconds of work and 10 seconds of rest for each round. The number of reps is counted for each round (starting over again at each work interval). The Tabata ‘score’ is the lowest amount of reps for any given round (20,20,20,20,15,17,20,20 your ‘score’ would be 15). The standard Tabata interval workout lasts 8 rounds for a total time of 4 minutes.
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with a rest at 8 minutes. Rest can be as long as needed.
Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.