Feel free to follow your own warm-up, this is just our suggested warm up for today…
- 3-5 minutes jog, row or airdyne
3 rounds of…(Lower body emphasis)
- 5 wall squats
- 10 squats
- 20 lunges
[BLOCKS 1 & 2 Warm-up sets + heavy sets] Time = 20 minutes, or less.
Warm-up Sets…Done in 5 minutes (move quickly)
- Light set of 4 reps
- Heavier than previous set, 4 reps
- Heavier than previous set, 3 reps
WORKING SETS In 10 minutes work up to HEAVY -or- 1RM Deadlift.
- Attempt (1)
- Attempt (2)
- Attempt (3)
- >>SET Deadlift 1 RM or heaviest set<<
[BLOCK 3 = Deadlift, 10 minutes]
Deadlift 3 sets of 2 reps @ 80% of today’s heavy/1RM
[BLOCK 4 = Tabata, 10 minutes]
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
It is important to keep track of that lowest number for each exercise. We will do the same tabata as a benchmark, so only record the lowest.
TABATA #1 = Push-up
~Rest 2 min~
TABATA #2 = Push-up
[BLOCK 5 = Toes to Bar, 10 min, or less]
5 x 10 reps of Toes to Bar
Substitute can be, Knees to Elbow