Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass thoughs
Then
- Row 250m
Then 10 – 12 reps of:
- squats
- pull ups
- push ups
- sit ups
- Inchworm “out”
- Spiderman “back”
- PVC pass thoughs
Then
- Row 250m
Then 10 – 12 reps of:
- squats
- pull ups
- push ups
- sit ups
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
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 set to "calories".
Post total score to Comments.
Post total score to Comments.
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
Coach's Notes: Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!