July 6, 2013

Thursday June 20th, 2013

Following warm up/pre-hab.

Set the timer up. Timer #4 is 20min rounds, repeating. 

For the first 20.
There will be 3 stations, all on the apparatus floor. You will rotate between them, as many rounds as you can.

• Sandbag Shuttle. Set up a typical shuttle run, where you run about 20yards, stop, pick up a bean bag, turn and return to the start, then you run 35yards, return, then 50 yards. Make it a total of 3 distances, carrying a sandbag instead of a bean bag for each distance. (distances can be adjusted for indoors if you are also afraid of thunder)
• Set your three bags up so the longer the distance, the lighter the bag. Use proper lifting technique each time you drop/pick up a bag.
• Wall Balls x 10 or until the shuttle runner is finished
• Air squats on the boss (standing on it with the flat side down) x 15 or until the shuttle runner is finished

For the Second 20.

Chest instability, Tabata, & Core

We will do 3 common chest exercises and add instability. Adjust your weight accordingly.

• Pushups x 10 -with one hand on a med ball, alternating the ball back and forth
• Chest Press with DB's on a stability ball x 10
• Pushups or Chest press with TRX (either feet or hands are in the handles) x10

Now Tabata on the bike/rower: 20s on HARD/10s recovery, repeat x 8

Wide knee abs x 40

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Back, Tabata, & Core

• Inverted Row x 10
• Pull ups x 10
• Shoulder Press x 10

Bicycle Abs x 30

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Arms, Tabata, & Core

• Bicep Curls
• Tricep Extensions
• Hammer Curls
• Diamond Pushups

Deadbug x 45 seconds

If you have time after these three segments to the "2nd 20" repeat.

For the last 20, cool down, light jog/cycle and stretch as you bring your HR down.