ESCALATING TABATA | AEROBIC METHODS
WARM UP:
5 minBike | Incline Treadmill Walk | Row
10 Worlds Greatest Stretch, Bilateral
10 Cat-camel
10 Hip Circles, Bilateral
20s RKC Plank
15s Side Plank, Bilateral
Then, work shortly up to an 8-15s Max Effort on one of the conditioning modalities to spike HR. Go on to Tabata Afterwards.
ESCALATING TABATA:
8 Rounds of 20s on / 10s rest for each…
- Assault Bike or Bike Erg –> Maximal Effort
- Double Unders
Tabata Clock: https://fitlb.com/tabata-timer
GOAL: HIGH INTENSITY
CONDITIONING SUPERSET:
- Sandbag Carry 8 x 60yds
- Loaded Object Carry or Farmer Carry 8 x 60yds; rest as needed
Note: Both exercises should be performed right after the other.
BAND WORK:
Choose 1 and accumulate x50-75 reps:
- Banded Pull-Aparts
- Banded Face Pull-Aparts
- TRX T & W’s
COOLDOWN:
- Resisted Nasal Breathing x15