"Tabata Strength"

Afternoon Group.jpg

Warm Up (Tabata):

8 Rounds (Alternate):

  • Standing K2E
  • Jumping Jacks
  • Arm Circle
  • Air Squat

Then...

8 Rounds (Alternate):

  • Plank Shoulder Tap
  • Side Plank (R)
  • Side Plank (L)
  • Superman

Strength (Inverse Tabata):

  • Shoulder Press (115/95/65/45)
  • Deadlift (225/185/135/95)
    * 10 seconds work/20 seconds rest *
    * Do 8 rounds of press, then 8 rounds of deadlift *
    * 2 minutes rest between moves *

Met-Con (22-16-10):

  • Single Arm KB Swing
  • Single Arm Thruster
  • Russian Twist w/ Med Ball
    * 50 Jump Rope each round *
    * Split up reps evenly between arms *
    * Over & Back is 1 on R-Twist *

Cash Out (1 Minute Each Move):

  • Calf Raise
  • Inward Facing Calf Raise
  • Outward Facing Calf Raise

Mobility (NFT):

  • Banded Shoulder Distraction
  • Hamstrings
  • Adductors/Groins
  • Frog Pose
  • Pigeon Pose
  • Foam Roll