WEDNESDAY 9-23-15

Warm-up

  • Agility Warm-up

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

Metcon

  • Form: Metcon (5 Rounds for reps)

Tabata Jump rope (singles)
Rest 1 minute
TabataMountain Climbers (Count 1 side)
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push up
Rest 1 minute
Tabata ice skater hops

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

  • C/I: Metcon (5 Rounds for reps)

Tabata Double Unders
Rest 1 minute
Tabata Slider Pike/Push-ups
Rest 1 minute
Tabata Knees 2 Elbow
Rest 1 minute
Tabata Ring Dips
Rest 1 minute
Tabata Lateral hops over barrier (12/8)