Monday January 8 – Tabata Pull, Push, Squat, Core + Newbie Day 1

Monday: Jan 8th

Newbie day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, TRX Row and Erg Row instruction

Finish with Newbie assessment:

500 m row

2 x (10 pushups, 15 rows, 20 squats)

500 m row

Vets:

4 x 6 min stations 1 min – 90 sec rest b/t stations

:20 sec on :10 sec off, sticking to each exercises for 2 intervals.

Station 1 Pull: 1 Arm KB Row / Superman

Station 2 Push: 2 KB Push Press / Push ups

Station 3 Squat: Squat Jumps / Step Back Lunges

Station 4 Core: V-ups / Spiderman plank