"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