5/11/2021 - Full Body

Warm-up: 8 min AMRAP 50 jacks, 20 T-spine rotations, 20 lateral lunges


90 second instructor demo


4 rounds: 14 min time cap

12 DB goblet squats

12 DB sumo deadlift to high pull

12 ea. DB push press

12 ea. DB front loaded reverse lunges

when finished row for distance until 14 min timecap


90 second recovery & instructor demo


4 Rounds: 14 min time cap

12 DB D/L

12 Push-ups

12 DB toe reach

12 DB bicep curls

when finished row for distance until 14 min timecap


90 second recovery & transition to rower while coach explains tabata block


Timed together: Tabata row: Goal is total distance

8 rounds: 20 seconds work 10 seconds rest x 3 times (12 min)

1 min recovery between tabata


5 min cool down & stretch