Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 Dips, 15 Banded Lat pull downs Strength: Bent Over Rows 10 x 5 @ 85%, rest :60-:90 between sets WOD: 1 minute Tabatas – :40 Work/:20 Rest x 6 Rounds each. (**Get through all 6 minutes of one exercise before moving onto the next. more »

Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5 x 3 @ 65% WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold Strength:  Back Squat Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 Rounds of Tabatas (8 rounds of :20 work/:10 rest = 4 min) more »

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »