"Tabata Thursday"

Pre Warm Up (Do cold):

This is Optional

  • (R) Single Leg Forward Fold (2 min)
  • (L) Single Leg Forward Fold (2 min)
  • Rebound (1 min)
  • (R) Piegon Pose (4 min)
  • (L) Pigoen Pose (4 min)
  • Puppy Dog (1 min)
  • Rebound (2-5 min)

Warm Up (EMOM for 9 Min):

40 sec work/ 20 sec rest:

  • Minute 1:  Jump Rope
  • Minute 2:  Row
  • Minute 3:  Mountain Climbers

Tabata Thursday (2x Through):

4 Rounds Each Before Switching:

  • Assault Bike
  • DB Front Squat
  • Plank
  • DB Bench OR Floor Press
  • Rope Slam
  • Chainsaw
    * Inverse tabata on Bike, 10 sec work & 20 sec rest *
    * Scale to goblet squat *
    * Do a different plank, every interval *
    * Switch arms on chainsaw every interval *

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Lateral Hip Opener
  • Banded Hip Distraction
  • Chest Opener
  • Cobra
  • Childs Pose
  • Foam Roll