Warm up as normal, run, row etc for 5 min. Follow up with joint mobility and light and fast stretching.
This has a few parts, have fun.Part 1
Tabata Run 8 rounds
20 on 10 off.
Set the treadmill to 12 on the incline and go full out. These are meant to be full out efforts. They can also be done on a bike set to a minimum of 16, and 10 on the rower.
Part 2
2 Rounds
3 minutes on and rest while partner goes.
Sled Pull and Drag
Attach a rope to the sled, put 2 plates on it and pull the sled to you, drag the sled back out. Repeat this for 3 minutes, have your partner go and rest until they finish their 3 minutes. For the pull you can sit or stand, whatever you want. Ensure rope does not get pulled under sled. Had to be said.
Part 3
Weighted pull ups
1-1-1-1-1-1-1
Put a dumbell between your knees or ankles and pull up. If you don't have pulls, this is the time to practice. Go as heavy as you can.
Part 4
Tabata core
30 on 10 off
If time looks like it will be tight, cut out part 3. Drink Water!
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