Row X Tabata – Wednesday, January 11 (O4W)



Tabata – 20:10 X 8 –  Switch exercises every round

60 sec transition/rest
1) Row: Active recovery in the 10 sec off, slow controlled pace. When they are on the working interval encourage campers to do sprints by doing what feels natural to them (probably going up in SR.) After the first two intervals coach them to try sprinting by adding pressure through their feet and focus on the recovery.


2) Band bicep curls / push ups

3) Inch worm / Star crunches

4) Mnt climbers the hard way / Sumo squats

5) Toes to bar or knees to chest / Speed jacks