Workout of the Day – July 21st

– COACHES SUGGESTED WARM-UP –
2 mins Ski/Row
Then Tabata 20/10 for 3 rounds
Down & Ups
Singles
Hollow Rocks
Plank Hold
Shoulder Taps

– STRENGTH PRIMER –
2 Kipping Swings
2 Kipping Pull Ups
2 Strict Pull Up (3 sec negative at the top of the pull up)

– WORKOUT OF THE DAY –
“Tabata Tuesday”
With a Running Clock in 24 minutes Athlete will Perform a Tabata interval:
8 rounds per movement before moving onto next movement. (8×20 sec on/10 sec rest, then 1 min rest/transition)
20 seconds of work and 10 seconds of rest of each movement – for a total of 40 intervals. *Each Tabata is followed by 1 minute of rest before moving onto the next movement*
Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the -eight intervals.

Tabata Row/Ski
Tabata Double Unders
Tabata Pull-Ups
Tabata GHD or Weighted Jack Knife (weighted v-up/Lat Pull Over with DB)
Tabata DB Snatch 35/50