A) 5min on/2:30 off:
Running
-Rest-
AMRAP-
5 Burpees
10 Wall balls
-Rest-
Rowing
-Rest-
AMRAP-
5 Devils press
10 Db front rack alt lunges – up to 22.5/15kg
-Rest-
Bike
–
B) Alt Tabata:
Plank
Hollow body rock
–
Notes:
Part A – Nothing fancy and pretty today team…. 5mins of work at 1 station, 2:30mins rest then move on to the next station. Pacing will come into play here, the 1st couple stations will feel pretty good while moving at threshold pace but it will catch up to you…. we don’t want to be getting to the amraps and you have to stop over and over because you went too hard. But in saying that as well that doesn’t give you reason to play it safe either…. this is a perfect opportunity to flaunt with that redline but not going over it.
–
Part B – Some good ol core work, again nothing flash but very beneficial.
Tucking the pelvis under during the plank so you don’t arch your lower back, think hollow body here and squeeze your butt.
If you cannot rock in the hollow body without slapping your lower back on the floor, stick to a hold and adjust the angle if needed.
