"Tabata Wednesday"

Warm Up (5 Reps Each Side):

• Knee Pull
• Hip Pull
• Quad Pull w/ Forward Lean
• Reverse Walking RDL
• Reverse Walking Lunge w/ Hamstring Stretch

Then...

• 50 Calorie Row

Strength (Tabata):

20 sec on/10 sec off:

• Single Arm Farmers Carry (70/53)
  * Go heavier if you can *
  * 8 rounds total *

Then...

• Barbell Step Ups
  * 30-35% of 1RM Back Squat *
  * 8 rounds total *

Met-Con (Tabata):

8 Rounds (20 sec on/10 sec off):

• Jump Rope
• Hollow Body Hold
• Scissor Jumps on Box
• Front Delt Plate Raises
  * 8 rounds each move *
  * Alternate moves *

Cash Out (3 Rounds NFT):

• 10 Evil Wheels OR GHD Sit Ups
• 10 KB Qblique Side Dips

Mobility (NFT):

• Banded Hip Distraction
• Couch Stretch
• Pigeon Pose
• Cobra
• Childs Pose
• Banded Shoulder Distraction
• Internal Shoulder Roatation
• Foam Roll

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Express

Warm Up (NFT):

• 100 Mountain Climbers on Sliders
  * Do 5 Burpees every break you take *

Met-Con (1-10 OR 5 Minutes):

• Air Squat/Lateral Box Over
• DB Curl/DB Press (25/15)
• Sit Up/Russian Twist w/Plate (25/10)
• DB Floor Press/Leg Raise (25/15)
• KB Swing (53/35)/Assault Bike Calories
  * Rest 1 minute between stations *
  * Sit ups with a plate *
  * 1-10 OR 5 Min on each station *
  * Keep DBs in air on Leg Raises if possible *

Mobility (NFT):

• Banded Hip Distraction
• Couch Stretch
• Pigeon Pose
• Cobra
• Childs Pose
• Banded Shoulder Distraction
• Internal Shoulder Roatation
• Foam Roll