We are combining Tabatas with Strength!
Warm-up:
200 m Run/Row
Down Dog to Runner's Lunge & Twist
Leg Swings (Laterally & Front to Back)
Resistance Band Chest/Shoulder Circles
Complete the following sections, as written. You may complete the sections in any order you want. Minimize the rest between the Heavy lift set and tabatas. Rest 2 Minutes between sections. PLEASE REFER TO MODIFICATIONS FOR THE WORKOUT, posted after the cool-down.
Section 1
Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:
Then,
30 Bent Rows 65/95(Does not need to be completed in a row. You make take breaks to maintain safe form)
Section 2
Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:
Then,
30 Pushups (As Strict as Possible) You may add a weight plate for an added challenge
Section 3
Complete 8 rounds of 20 seconds of all-out effort followed, immediately by 10 seconds of rest:
Then,
30 Front Squats 65/95
Cool Down:
Post weights used and thoughts to comments
Workout Modifications:
Option 2 < 3 Months
Complete all rounds of tabatas and less weight with the heavy-lift sets.
20-25 Bent Rows 45/65
20-25 Pushups (Strict)
20-25 Front Squats 45/65
Option 3 < 1 Month
Complete all rounds of tabatas BUT with10 Seconds of work followed, immediately, by 20 seconds of rest.
10-15 Bent Rows 25/45
10-15 Pushups (Strict)
10-15 Front Squats 25/45
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