Wednesday 4-6-16


  • Diesel / Amped Warm-up
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


5min between each tabata everyone is resposible for all Tabatas wt. can be scaled for Prowler just don't click Rx

  • Tabata Row (Calories)

:20/:10 x 8

  • Tabata Airdyne (Calories)

:20/:10 X 8

  • Tabata Prowler (+180# / +90#) (Distance)

:20/:10 x 8

  • Tabata Box Jumps (8 Rounds for reps)