March 9, 2020 – Fitness

Warm-Up.
Spinal Flossing
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)

Followed by…

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

Then…

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats
Minute 3 – 25 Push-Ups
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Front Leaning Rest on Rings

Please adjust the repetitions to provide a sufficient challenge to your current ability level.