Warm-up:
- 2-3 mins jump rope- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs
- Row 250m followed by
- 2 rounds of: 8-10 reps of air squat, pull-up, push-up, and sit-up
WOD:
"Tabata This!"
- Tabata Row
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull-up
Rest 1 minute
- Tabata Push-up
Rest 1 minute
- Tabata Sit-up
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull-up
Rest 1 minute
- Tabata Push-up
Rest 1 minute
- Tabata Sit-up
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed