Tabata….Friday 11/15/13

Warm Up
500m jog then 500m faster jog
Resistant band stretches (anterior and posterior), 3x<5 R/L Lunges, 5 Broad jumps, 5 inch worm, 5 walkout/open hips>
then use light weight 10 each SDHP, PP, Wall ball

TABATA THIS!! 8 rounds of each
20 seconds of work 10 seconds of rest
Row-cal
T2B
Wall Ball shots 20/14
Push Press 95/65
SDHP  KB 1.5/1.0

Strength post WOD
Back squat 5 reps @75%  3 reps @ 85%  1+ rep @ 95%
or Front Squat 5 x 5 load bar until 5 reps is heavy then grab 4 more sets…