11.13.14

OPTION 1: STATION

Tabatas:

  1. 8x:
    20 Seconds KB Swings
    10 Seconds Rest
  2. 8x:
    20 Seconds Air Squat
    10 Seconds Rest
  3. 8x:
    20 Seconds Jump Rope
    10 Seconds Rest

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OPTION 2: GYM

Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set

Put on a belt.  Do one all out set, stopping before form deteriorates.

Take about 30% off the bar.  Do 5 sets of 3 resting one minute between.

5x10 barbell rollouts or ab wheel rollouts.  

Posted on November 10, 2014 .