"Tabata Thursday"

dice.jpg

Warm Up (Demon Dice):

Roll 5 dice/Add numbers and do that many reps:

  • Roll 1:  Glute Bridges
  • Roll 2:  Calorie Row
  • Roll 3:  Lateral Step Ups (Each Side)
  • Roll 4:  Burpees
  • Roll 5:  Cuban Press

Then...

3 Rounds w/PVC (10 Reps Each):

  • Press
  • Pass Thru
  • Trunk Twist

Strength (3,3,3,3,3,3):

  • Bench Press
    * Over 6-8 sets, work up to a heavy 3 *

Met-Con (Tabata):

20 seconds work/10 seconds rest:

  • Hollow Rocks OR Hollow Hold
  • Ball Slams (30/20)
  • Chainsaw (R)
  • Chainsaw (L)
    * Alternate moves each round *
    * 4 times through each move *

Cash Out (NFT):

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Childs Pose
  • Pigeon Pose
  • Foam Roll