10/23/17 C5101 "Tabata Monday"

October 22, 2017

WU - Coach Led 0:00-10:00

 

GENERATOR 10:00-35:00

8 Rounds :20work/:10rest

KB Swings@15% Deadlift

Box Jumps 24/20

Hand Release Push-ups

GHD Sit-ups

(Goal is to be consistent with the reps for all 8 rounds,

finish one movement before switching to next exercise)

 

DEFENSE 35:00-45:00

4 x 12 (Superset)

DB Upright Row@ 20%,30%,40%,50%BW

Bicep Curl (BB)@20%,30%,40%,50%BW

 

4 Rounds 45:00-55:00

12 SA DB Row 24%,35%,45%,55%(per arm)BW

5 Behind the Neck Press 25%,35%,45%,55%BW

 

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