Moore Tabatas


200 m Run/Row

1:00 Plank

30 Glute Bridges

Down Dog to Runner's Lunge & Twist

Arm Circles

Chest/Shoulder/Neck Mobility

Complete 8 rounds of 20 seconds all-out effort followed, immediately, by 10 seconds rest for each of the following*:

KB Swings 25/35


Wall Balls 10/20

Resistance Band Ski Squats M/H

Rest 1 minute between different exercises. *Less than 1 Month:

Complete 8 Rounds of 10 seconds of work followed, immediately, by 20 seconds of rest.

KB Swings 10/15


Wall Balls 4/10

Resistance Band Ski Squats L/M

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

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Daily Challenge: 20 Pull-ups or 2 minutes of pull-up practice.

Option 4: Strength Focus

Complete 1/2 the main workout then warm-up sets of then

5 x 3 AHAP Back Squats