Monday June 19 – Strength EMOM + Tabata This

Strength EMOM (6-min): 3 Strength Sets + 3 Supersets – they will choose either a LUNGE or  PRESS

2KB Step Back Lunge 4/leg x 3 MIN (rest remainder of minute)

Goblet Lunges 4/leg – perform max bodyweight stepback lunges for remainder of the minute x 3 MIN OR

2KB See Saw Press 4/arm x 3 rounds (rest remainder of the minute)

1-Arm Push Press 4/arm – perform max band shoulder press for remainder of the minute x 3 RNDS

 

Tabata This:

4 Stations – 5 Minutes Each. :20 on, :10 off. 8 RNDS of work at each station (First 4 Minutes). As the last :20 of each station ends everyone heads out to run OR jumps rope.

:60 rest between stations. The faster you finish the run/jump rope the more rest you earn.

:20/:10 x 8 rounds to Parking lot lap OR 40 D.U., counting attempts/100 singles

Alternate exercises ever 2 rounds of :20/:10

Station 1:

Hanging knees to chest/knees to elbows, toes to bar (mod – leg raises on the ground)

5th Minute – Run OR Jump

 

Station 2:

Cat Crawl and Superman Hold

5th Minute – Run or Jump

 

Station 3:

MB Situp and Press and Mtn Climbers

5th Minute – Run OR Jump

Station 4:

Squats/Burpees

5th Minute – Run or Jump