"Tabata Tuesday"

Stote Hang Clean.jpg
It is a shame for a man to grow old without seeing the beauty and strength that the body is capable.”
–Socrates

Warm Up (NFT):

  • 400m Run OR Row

Then...

EMOM For 9 Minutes:

  • 20 Air Squat
  • 50 Jump Rope
  • 10 Ring Row

Skill (5-10 Minutes):

Hang Clean.  Spend the next few minutes working up in weight on your hang clean.  Go through your progressions if you need to and make sure everything feels good.

Met-Con (EMOM For 15 Minutes):

  • Minutes 1-5:  5 Hang Clean (135/95/65/45)
  • Minutes 6-10:  15 KB Swings (53/35)
  • Minutes 11-15:  15 Med Ball Sit Ups (20/14)
    * Sub DBs if needed for Hang Clean *

Cash Out (Tabata):

12 Rounds (4 Each Move):

  • Hollow Rock OR Hollow Body Hold
  • Box Jump/Step Up (24"/20")
  • Bench Dip OR Tricep Extention

Mobility (NFT):

  • Smash Lats
  • Cobra
  • Couch Stretch
  • Frog Pose
  • Lizard Pose
  • Foam Roll