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Kirkwood
Interval Training: Running Tabata
Wednesday, September 11
Newbie Day 2
Vets:
Mobility Series: 5 Minutes
Group 7 Minute 7 Way Hips: Tabata Clock :20/:10
– Leg Lift
– Front Kick
– Back Kick
– Front & Back Kick
– Forward Circles
– Backwards Circles
– Bicycle Kick
- Switch Sides
Interval Training:
Running Tabata
4 Stations – 4 Minutes Each. 6 Rounds of work at each station :20 on, :10 off. (First 3 Minutes). At the last minute each station ends everyone heads out to run a back parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.
Station 1:
Burpees All 6 Rounds
4th Minute – Run Parking Lot Loop Non Runners: Bike x :30 sec. 400W+
Station 2:
Hollow Hold/Leg Lifts
4th Minute – Run Parking Lot Loop
Station 3:
Stepback Lunges (first :20 of each minute), Jumping Lunges (second :20 of each minute)
4th Minute – Run Parking Lot Loop
Station 4:
Superman Holds/Mountain Climbers
4th Minute – Run Parking Lot Loop