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01.10.17-Tabata Style Mix Up

10
Jan

01.10.17-Tabata Style Mix Up

Warm Up:
400m Row
then…
One set of:
Band-Assisted Perfect Stretch x 60 seconds per side
then…
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side

Skill: Box squats- bar racked on back
3 reps @50% of 1RM back squat
3 reps @60%img_0792
3 reps @70%
10 reps with empty bar on back, jumping squats

WOD:
Tabata Style Mix Up
4 sets of :20 work/ :10 rest
Stay on a single exercise for 4 sets
Battle Ropes
Mtn. Climbers
Sit Ups
Wall Balls 20/14

Finisher:
Foam roll quads, t-spine, and lats

 

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