A) Tabata 20 seconds on / 10 seconds off
*Alternate each station each round for a total of 12 rounds (4 of each)
B) 2 Rounds:
8 Wall Balls
16 Knee Raises
Then 1 set x 8 reps at 90% of heaviest 8 rep.
Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.
Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!
40 Dumbbell Lunges
20 Dumbbell Snatches
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Double Unders: you should be able to complete all repetitions in 2 minutes or less, scale as needed.
Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.
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