"Tabata Thursday"
Daily Programming
Warm Up (Tabata):
3 Rounds (20 sec work/10 sec rest):
- High Knees
- Single Leg RDL
- Butt Kicks
- Standing K2E
Strength (4 Rounds):
- 10 Hip Flexor Raises
- 10 KB Oblique Side Bends (10/10)
- 10 GHD Reverse Hyper
- Y-T-W-L Scapula Lifts (5 Reps Each)
Met-Con (Tabata):
4 Rounds (20 sec work/10 sec rest):
- Chainsaw
- Burpees
- Mountain Climbers
- Superman
* Do all 4 rounds of 1 move before switching *
Rest 2 Min Then...
4 Rounds (20 sec work/10 sec rest):
- Box Jump
- Knee Raise
- DB Thruster
- Assault Bike Calories
* Do all 4 rounds of 1 move before switching *
Cash Out (5 Rounds):
- Prowler Push/Pull
* Push sled down, pull it back *
* Go as heavy as possible *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Banded Shoulder Distractions
- Banded Hip Distractions
- Banded Hip Flexor Distraction
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Capsule Stretch
- Childs Pose
- Foam Roll
Express
Warm Up (Tabata):
3 Rounds (20 sec work/10 sec rest):
- High Knees
- Single Leg RDL
- Butt Kicks
- Standing K2E
Met-Con (Tabata):
4 Rounds (20 sec work/10 sec rest):
- Chainsaw
- Burpees
- Mountain Climbers
- Superman
* Do all 4 rounds of 1 move before switching *
Rest 2 Min Then...
4 Rounds (20 sec work/10 sec rest):
- Box Jump
- Knee Raise
- DB Thruster
- Assault Bike Calories
* Do all 4 rounds of 1 move before switching *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Banded Shoulder Distractions
- Banded Hip Distractions
- Banded Hip Flexor Distraction
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Capsule Stretch
- Childs Pose
- Foam Roll