Workout:
3×10 Dislocate
Then:
5x(1-4) Pull up Ladder
Then:
Work up to a heavy Bench Press
Then:
2x BP @ 265#+
3x BP @ 245#+
5x BP @ 225#+
10x Plank Pulls+
3 min rest, 5 sets
Then:
60sec Row @ >305m Pace+
60sec rest (10x Push ups
5 rounds
Then:
30x Sit Throughs
Then:
Cool Down

Participant: Antonio, Andrew, Bench Press, Plank Pulls, Row, Sit Through

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
2x(30sec work/30sec rest) Squat, “rest” Parallel Position
2 sets, rest 60sec between sets
Then:
Work up to a heavy Front Squat
Then:
5×3 FRSQ @ 80% 1RM
Chase each set with 10x KBS @ 70#
Rest 3 min
Then:
5×10 Bulgarian Split Squat
Then:
8x(20sec work/10sec rest) Row @ >85m Pace
Then:
Cool Down

Participant: Elisa, Paula, Rachel, Hannah, FRSQ, KBS, Split Squat, Row

 

photo-1The Ladies getting a feel for the Tabata Row.