FU FRIDAY WOD

The main body of the workout is a 20/10 Tabata style for 8 rounds. During the 10 seconds of rest, you hold the movement listed under the primary exercise listed above.

So for B1 you perform body weight squats for 20 seconds then for 10 seconds you hold a squat. Do this 8 times then rest 1 min before moving to the next exercise.