"Tabata Madness"
2 rounds of:
Tabata Mountain Climbers (fast - pull knee to chest) and russ. KBS (or backpack GTOH/single arm DB swing - switch arms each round) - 8x20sec. on 10sec. off - alternating between MC and Swings - 4x each
rest 2min
Tabata alt. rev. lunges (take any weight in hands) and Push ups (adjust hand height as needed) - 8x20sec. on 10sec. off - alternating between lunges and push ups - 4x each
rest 2min
Tabata Burpees and V-ups (tuck-ups or sit ups) - 8x20sec. on 10sec. off - alternating between Burpees and V-ups - 4x each
rest 2min
- total of 36min -
10-15min to practice Ring MU Variations
- After each set do 10s L-sit (max 10 sets) -
8-10 sets of:
1 Power Snatch
2 behind the neck Snatch Grip Push Press
1 Snatch Balance (2s pause in Squat)
- start with Barbell and work up by feel / Go heavier than last time -
Alternative without Barbell:
8-10 sets
Jump from sitting on your heels into 3 reactive broadjumps
rest 60-90s
3 sets of:
8-15 single arm Seesaw rows / side
--> increase reps or weight
8-15 single leg Hip Thrusts / side
--> increase reps or weight
Rest as needed