11.21.2018

Warm Up

Tabata alternating (4 rounds)
pause goblet squat
Superman/arch hold

rest 1:00

Tabata alternating (4 rounds)
reverse samson lunge
Banded straight arm lat pull down

Strength

5 Rounds:
(superset)
8 Front squat (bodyweight)
16 DB/KB walking lunges (AHAP)
rest approx. 3:00

front squats and walking lunges are to be performed back to back (superset), as well as unbroken.

Conditioning/Finisher

Tabata (8 Rounds, for max reps)
V-sit
OR
GHD sit up
OR
Toes to bar

Recovery

4:00/ea (2/2)

Couch stretch
Pigeon pose