"Tabata Friday"

Warm Up (Complete):

  • 400m Jog
  • 25 Band Pull Aparts
  • 24 Quarter Squat Wall Balls

Strength (4 Rounds):

  • 5 Single Arm KB Push Press (5/5)
  • 10 DB Lateral Raise
    * Superset moves *

Met-Con (Tabata):

  • Calorie Row/Bike
  • Ball Slams (30/20)
  • Goblet Walking Lunges (35/25)
  • Plank
    * Complete full round of Tabata for each move before switching *
    * Alternate plank types *
    * Full round of Tabata = 20 sec on 10 sec off *
    * Score is total reps *
    * Lowest number of reps in each round *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Chest Opener
  • Bilateral Shoulder Flexion
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Cobra
  • Childs Pose
  • Foam Roll