A) Alt Tabata:
Deficit press ups
Russian twists
-1min rest-
Alt Tabata:
Dips
Hollow body
–
B) 3 Rounds for time:
20 Plank frog jumps
20 Alt jumping lunges
40m Bear crawl
20 Commando press ups
20 Squat jumps
40m Bear crawl
–
Notes:
Part A – To start us off we have to Tabata’s back to back with 2 movments we will alternate with for each Tabata.
If you struggle with press ups don’t worry about the deficit, you might be better off looking at finding a box/bench to create an incline and look at getting your chest to touch that every rep. But otherwise make sure the that what ever you are using for your deficit is far enough apart to allow your chest to come through…. otherwise there is zero point of having a deficit….
For the dips in the 2nd Tabata if you are able and have 2 objects high enough have your hands on one and with your legs straight have your feet on the other, otherwise just your hands on one bench/box/object with ideally your legs out straight in front of you is fine.
–
Part B – Plank frog jumps (see below)
For the alternating jumping lunges make sure your hands stay off your legs here and if needed scale down to regular alternating lunges.
For our bear crawls, ideally we’d like a 10m distance but obviously if you don’t have the space then make it small (5m intervals). We also want to be looking at alternating between going forward and going backward….. so it’ll be 10m forward then 10m backward. Repeat this until the 40m are complete.
Commando press ups (see below)
