Thursday – 210114

Thursday – 210114

WOD

Back Squat
3 reps @ 50%
3 reps @ 60%
2 reps @ 75%
1 rep @ 83%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%, 103%, 105%…

……….

BURN

Tabata Workout: 20 sec work, 10 sec rest x 8 rounds

*Perform A for 20 sec on, 10 sec off, then move to B for 20 sec on, 10 sec off, repeat 1 and then 2 for a total of on 8 rounds before moving on.

1a. Bent-over Row
1b. Floor Press
– rest 1 min –
2a. Weighted Bulgarian Split Squat – right
2b. Weighted Bulgarian Split Squat – left
– rest 1 min –
3a. Jumping Jack
3b. Reverse Crunches
– rest 1 min –
4a. Chair Cross-overs – right
4b. Chair Cross-overs – left
– rest 1 min –
5a. Plank Sprinkler (walk 2 steps left and 2 steps right)
5b. Surfer Turns (180 degree jump turn and 180 jump turn back)

Cash Out
2 Rounds of:
20 Bird Dogs w/ Elbow to Knee
20 Mountain Climbers (2:1)
20 Russian Twists (2:1)

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