Thursday August 9th – Partner KB Strength Day + Tabata Mash Up

Thursday:  8/9

Partner KB Strength Day = 14 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)

  • 2 KB Strict Press R:(40+/30+) W:(25+/20+) B:(20+/15+)

  • 4 Min 5×5 (Each Side) KB Unilateral Floor Press (One Side at a time) R:(45+/35+) W:(35+/25+) B:(20+/15+)


2 Minute Rest/Recovery/Regroup


Finish with: 16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

– Hollow Hold R:Hollow Rock

– KB Bent Row Series: Inverted Grip, Normal Grip, High Elbow = 1 Rep [Alt Sides Every other RND] R:(53+/40+)W:(40+/ 30+)B:(25+/20+)

– Split Squat:  [Alt Sides Every other RND] PVC for those that need it.

– High Knees