Warm-up
Spend 2 minutes in Z1
Then, 3 round with a monster band
10 plank walks left
10 push-ups
10 plank walks right
10 ring rows
Mobility
Shoulder mobility based on strength
Strength
6 rounds
10 DB bench press
10 laying banded lat pull downs
*not rest between, rest after both have been completed
WOD
TABATA of each of the following
Sit-ups
Cals AB
Air squats
Cals AB
Intended stimulus – TABATA format is :20 of work and :10 of rest for 8 rounds total. That means it is only 4 minutes at each station and only 2:40 of that is work time. However, since it is a very short interval, it can quickly get out of hand. Each time you start, find a good number and simply try to hold on. There is not additional rest between stations so be ready to switch.
