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THURSDAY 20201008

Warm-up

Tabata (8 Rounds) Alternate Between:
:20 on Machine (Bike/Row) Moderate Pace
:20 of (Air Squats, Push-ups, Lunges, Sit-ups)

10 Downward/Upward Dog Transitions
10 Scorpions
Samson Stretch
Seated Forward Fold
Pec Stretch on Rig


FITNESS 20201008

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 12/10 Calorie Row
Minute 2 – 8-12 Toes to Bar or Leg Raises/Toes-to-Rig/Knee Raises
Minute 3 – 10-15 DB Floor Press
Minute 4 – Max Effort Push-Ups
Minute 5 – Rest

Score: Reps

Score for today is total combined push-ups from minute 4 interval


PERFORMANCE 20201008

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 12/10 Calories of Assault Bike
Minute 2 – 8-12 Toes to Bar
Minute 3 – 10-15 DB Floor Press
Minute 4 – Max Effort Push-Ups
Minute 5 – Rest

Score: Reps

Score for today is total combined push-ups from minute 4 interval


At Home Warm-up

Tabata (8 Rounds) Alternate Between:
:20 on Machine (Bike/Row) Moderate Pace or Run 100M
:20 of (Air Squats, Push-ups, Lunges, Sit-ups)

10 Downward/Upward Dog Transitions
10 Scorpions
Samson Stretch
Seated Forward Fold
Pec Stretch on Rig


At Home Workout

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 12/10 Calorie Row (or 200M Run)
Minute 2 – 8-12 V-Ups or Tuck-ups
Minute 3 – 10-15 DB Floor Press
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

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