Wednesday, July 17th

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.

• Set up the sandbags as you would for the sandbag shuttle. Replace one of the bag stations with the battle ropes - if you move the bags outside to accommodate this, be careful with the bags on the tarmac, set them down gently. During the shuttle at the battle station, do the alternating waves for 10 seconds. Then continue your shuttle cycle. 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. 
• 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.
• Box jumps x 10 (or until there is an opening on the next event)
• Air squats on the bosu (standing on it with the flat side down) x 15 or until the shuttle runner is finished
• Extra challenge - combine the last two events and jump from the bosu onto the box and back again. Be very careful with the unstable landing and work within your skill set and abilities. 

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, & Core

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

Deadbug x 45 seconds

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

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