Warm-up
Spend 2 minutes in Z1
The 2 rounds
20t walking lunges
15 sit-ups
10 ring rows
:20 HS hol
Mobility
Spend time on hips and hamstrings
Strength
A1. DB lunge with front foot on a 45# plate – 4x8e
A2. DB stiff leg RDL’s – 4×10; AHAP
For A1, hold the DB’s in the suitcase position. For A2, ROM is determined by how long you can hold a neutral spine and semi straight legs.
WOD
“TABATA for all”
TABATA wall balls
Rest 1:00
TABATA HS hold
Rest 1:00
TABATA T2B
Rest 1:00
TABATA hollow hold
Intended stimulus – TABATA, rinse and repeat. Do not blow any 1 interval out of the water, instead, try to find a number that you can maintain for every interval. Each will provide a different challenge and most are holds, so stay tight and breath though.
