WARM-UP:
5 min. AMRAP - (@ low bench)
*5 x Just Feet Jack Up/ Down Bench
*5 x Straddle Squat Jump Up to Bench (buns as near to bench as possible)
*5 x Decline Plank Jack Feet Up/ Down Bench
“TABATA GONE MAD” (5 separate tabatas; 1 min. rest b/w tabatas; 24 min.)
- TABATA: Star Jump OR Squat Jump (challenge: SJ w/ DBs hanging)
- TABATA: Dumbbell Plank Walk Up/ Down Bench (mod: no DBs OR lower bench)
- TABATA: Front Rack Elevated Lunge-Drive Up (lead leg atop bench)(switch leg ea. round)
- TABATA: Chest Press + Double-Leg Drop (mod: no leg drop)(atop bench)
- TABATA: MB Gliding Plank Jack to MB Push-Up (mod: no push-up, just jack)
“TRIPLET TABATA”
9 Round Tabata w/ MB and 4 Risers: alt. rounds of
1) No-Wall Wall Ball (buns to 4 risers)
2) Right: Pistol Squat No-Wall Wall Ball (mod: toes of left foot on ground for support)
3) Left: Pistol Squat No-Wall Wall Ball (mod: toes of right foot on ground for support)
9 Round Tabata w/ Gliders: alt. rounds of
1) Mountain Climb Sprint
2) Hammy Runner Sprint
3) Push-Up + Hand Glide In-Out (mod: on knees; 1 hand at a time)
9 Round Tabata w/ DBs: alt. rounds of (DB Squat Clean Progression)
1) DB Deadlift + Shrug
2) Shrug + Drop Under and Re-Rack
3) DB Squat Clean
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