Mon, Jul 13, 2015

Warm-up
• Reverse Tabata Air Bike

Reverse Tabata is 8 rounds of 10 seconds of work (as many calories as possible) followed by 20 seconds of rest.

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Core
• Tabata Stand-Up Sit-Ups

Tabata is 8 rounds of 20 seconds of work (as many reps as possible) followed by 10 seconds of rest.

Conditioning
10 rounds for time:

• 5 Burpee Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Air Squats