Tabata Warm Up
-Battling Rope - 1st 20seconds alternating waves, 2nd double wave, 3rd side to side throw, 4th circles. You will repeat each sequence twice in the total 4 min.
-Overhead Walking Lunges - 45#
-Ball Buster - 20# Slam Ball - While holding the ball perform a burpee on the way up do a wall ball then ball slam.
10-1, 1-10, 10-1 of:
DB - Side Raises, Rear and Front Raises. So your first set will look like, 10 side raises, 1 rear, 10 front and so on.
3 Rounds of:
12, 10, 8 Pushup/Dip combo
Decline Ab twist w/25# - don't stop until your partner is done with their pushups/dips.
Zena - 5 Rounds
3 Power Cleans @ 135#
50 yd Sprint
3 Push Press @ 52# KB
50 yd Sprint
Work up to 1rep max Thrusters
1 comment:
Zena - This was a tough setting due to the fact we had to run into the basketball court for sprints then run back out to finish the cleans and presses.
C- 6:43
E - 7:13
S - 8:30
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