August 17, 2019 – Performance and Fitness

Warm-Up.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (24/16 kg)