12 Minute Tempo Strength:  Goblet Squat & Push Up

• 1 Minute Rest BTWN Goblet Squat & Push Up

Goblet Squat: 

5 RNDS:  4 Reps On 4/2/4/0 Tempo = :40 Work / :20 Rest  R(53+/45+) W(45+/35+) B(35+/25+) or Bodyweight/TRX

• = 20 Reps Total

Push Ups: 

4 RNDS:  5 Reps On 5/1/1/1 Tempo = :40 Work / :20 Rest R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives (down for :5 sec/hold for :1 sec/drop to knees and press up for :1 sec)  **When form starts to fail, move up to TRX chest press**

• = 20 Reps Total 

Followed By:

16 Min Tabata KB ISO Flow: Goal is to use one bell and only put it down when switching arms/sides

• 16 Minute :20/:10 Clock = 4 RNDS Each Side  (:20 sec isometric hold/:10 sec transition to next position)

• R:(53+/40+) W:(40+/30+) B:(25+/20+)
• 1 KB Offset Split Squat Hold 
• 1 KB Suitcase Hold
• 1 KB Racked March (one foot up on box/bench – same side foot up as side KB is racked on)
• 1 KB Overhead Hold
• – Switch Sides-
• – Repeat –