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
15 Minutes
Sand Bag carry up stairs (see below)
20 Wall Balls to 10' target
15 Box Jumps
Make the sandbags heavy. There is 2 at each hall. 1 up and down the stairs at 58, 2 times at 57.
Part 3
Tabata Core 8 Rounds
30 on 20 off
Rest at least 5 minutes between each part.
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