Wednesday – 210210

Wednesday – 210210

SWOD

Every minute on the minute for 8 minutes:
Minute 1 – 5 Strict Ring Dips w/ 3 second eccentric
Minute 2 – 10 Alternating Pistols w/ 3 second eccentric

WOD

“Tabata This”

Tabata Row
– rest 1 min –
Tabata Squats
– rest 1 min –
Tabata Pull Ups
– rest 1 min –
Tabata Push Ups
– rest 1 min –
Tabata Sit Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

MOBILITY

3 sets of:
Pancake Stretch – 3 pulses, then 30 second hold
Bridge x 3 reps or 20 second hold

……….

BURN

Squat Challenge: 30 Squats w/ weight

4 rounds: H(:30 on / :30 rest)
-Alt. Front-leg Hop Lunge
-Star Planks
-1-2-3 High Knee
-Seated V-up
-Shuffle
-Weighted Windsheld Wiper+
-Leg Lifts

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