-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8
Pyramid!
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high. With fall will come some more strength training, so enjoy the last few anaerobic days.
If you have feedback, or requests, or something you want the platoon or yourself to work on when we change things up, make yourself heard and speak up.
Push ups on ab ball {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff.
Cross Body Plate Drive
Pop Squats
Concentration curls
ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40
STRETCH!
Push ups on ab ball {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff.
Cross Body Plate Drive
Pop Squats
Concentration curls
ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40
STRETCH!
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