Warm Up
3 Rounds
10 Jumping Lunges
10 Hollow Rocks
10 Supermans
10 Ring Rows
10 Push Ups
Workout of the Day
Tabata “Bottom to Bottom” Squat
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol! 8 cycles=4 minutes
Then
21-15-9 reps of
Pull Ups
Ring Dips
Then
15-12-9-6 reps of
Dumbbell Snatch Right
Dumbbell Snatch Left
40/30
After every round complete
1 Rope Ascent