OH & Tabatas

Warm-up:

400 m Row

20 Ball Slams 15 lbs

30 Glute Bridges

1:00 Plank

20 Ball Slams

30 Glute Bridges


Main Workout: To be completed in 2 parts

Part 1

Option 1 > 1 Month

Complete 8 Rounds of 20 seconds of work followed, immediately, by 10 seconds of rest, for each of the following:

Rowing

Squats

Jump Ropes or Plate Switches


Complete all rounds of one exercise before beginning the other. Rest 1 Minute between exercises.


Option 1 < 1 Month

Complete 8 Rounds of 10 seconds of work followed, immediately, by 20 seconds of rest, for each of the following:

Rowing

Squats

Jump Ropes or Plate Switches


Complete all rounds of one exercise before beginning the other. Rest 1 Minute between exercises.


Part 2

Option 1 > 3 Months

Complete the following superset, 3 times, (after determining AHAP for OH Push Press)

8-10 AHAP OH Push Press

20 Lateral DB Shoulder Raises 10/15


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Option 2 < 3 Months

Complete the following superset, 2-3 times, (after determining AHAP for OH Push Press)

6-8 AHAP OH Push Press

20 Lateral DB Shoulder Raises 8/10


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Option 3 < 1 Month

Complete the following superset, 3 times, (after practicing proper and safe form for OH Push Press)

4-6 OH Push Press 25/45

10 Lateral DB Shoulder Raises 5/8


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch