GET PUMPED #10: Tabata pair time pyramids and strength
Added 2017-10-15 23:35:55 +0000 UTCGET PUMPED #10: Tabata pair time pyramids and strength
Weights
Bosu
16” Plyo box
warm up: 30:30
1. walk out hop in 180
2. groiner to slow groiner pushup
3. lateral lunge and twist
4. lunge back knee up and open
5. burpee back bow to stand
6. step up glute raise
Strength set: repeat after every Tabata complex style 5 reps each
1. Alt Forward Lunge bicep curl 5/leg
2. Sumo squat upright row
3. Surrender with kneeling thrust and press
4. Split Lunge snatch
5. Bent renegade rows
Tabata 1: 6 minutes
1. Walk out push-up 4 groiners hop and 180
2. Bosu groiners 3 to 2 OH switch lunges
Repeat strength
Tabata 2: 6 minutes
1. Decline Commando plank hops
2. Ninja broad jump bunny back
Repeat strength
Tabata 3: 6 minutes
1. Pike glute raise to knee tuck (3 count) to kickthrough 3 dips
2. 4 Tricep push-ups to 4 count Crow pose
Repeat strength
Tabata 4: 6 minutes
1. Yoga tricep to dolphin to handstand
2. Bosu in and out squat jumps
Yoga flow and cool:
Tall mtn
Chatharunga
Crescent
Standing splits
Staff/crescent/staff/crescent/staff
eagle pose
Standing pigeon
1/2 moon
Warrior 2
Reverse
Vinyasa
