Nov 21st, 2012
Can you tell from Papa Goose’s video where I get my competitive spirit from?
Warmup – Tabatta Row – score is your lowest amount of calories on any one round.
Strength/Speed – 25 mins
alternating sets each (for a total of 12 sets) of
1 speed high bar box squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest 1 minutes
1 heavy high bar non-box squat- working to a 2 RM with chains
rest 1 minute
Tabata Mash-up with a one minute rest in-between each
-11 ft Wallballs
-KB Swings (2/1.5)
Your score is the sum of your lowest round of each tabatta
Cash out – low to high alternating mb twist tabatta