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