Warmup
For 8 min
200m run @ moderate pace
200m run @ easy pace
–Then–
2 Rounds
30s Each
Calf stretch
Seated hamstring stretch
Bottom of the lunge stretch each leg
Workout Notes
Retesting a few quick ones today. These are nice benchmark’s to always keep up to date for general fitness purposes. Make sure to log and track them somewhere!
Workout
A.
For Time:
50 Push-ups
–Rest 2 min–
B.
“Tabata” – Sit-ups : 8 x 20 secs work / 10 secs rest
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
–Rest 2 min–
C.
For time:
25 Burpee + Sandbag thruster
Substitutions
Push-ups = Sandbag floor press
Abmat sit-up = Crunches
Accessory
7×5 Bent over single arm sandbag row (3s eccentric contraction)
4×10 Sandbag/dumbbell pull through (See weightlifting video library), 5 on each arm
*Rest 1-2 min between sets
and then