TABATA = 8 Rounds of 20 sec. of HARD WORK/ 10 sec. of REST
WARM-UP:
*400m Run
*Tabata: alternating rounds of Air Squat and Hand-Release Push-Up
ABS:
*Tabata: Single-Leg Elbow Plank Hold (alt. legs ea. round)
MAIN SET - TRIPODS and TABATAS
*Tripod Sprint
3 Rounds -
-Sprint from sideline to sideline
*10 sec. REST b/w rounds (rest begins with last man “home,” early finishers get extra rest)
*Tabata: Burpee
*Tripod Sprint
*Tabata: Single-Leg Balance/ Squat/ Reach (alt. legs ea. round) (challenge: add s-l jump)
*Tripod Sprint
ABS: (work with a partner)
4 min. AMRAP (As Many Rounds As Possible)
*Partner 1: V-Sit Hold
*Partner 2: 10 x Lateral Jumps over Partner 1's legs
*Switch!
STRETCH: (focus on hip flexors, groin and underside of shoulders (lats))
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