08-18-2017

Strength:

Front Squat
5×3
Increase weight each set

Conditioning:

With a partner. Each person completes THREE rounds of:

500 Meter Row
12 Burpees
21 box Jumps (24″,20″)

Congaline style. One person completes all the meters/reps in a movement before the other moves onto that movement.

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08-17-2017

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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