Thursday, July 25th, 2013

Warm up/Pre-hab as usual.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many stations as you can, as many times as you can. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 20 minutes.

Station 1: 2 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

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Phase 2:

For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

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For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

This is a total of 40 minutes of working time. With 2-3 minutes between each session phase/water break etc, you should still be under an hour. Keeping to this helps to keep the intensity high, and allow for planned recovery/stretching at the end.

Hydrate. Shower.