front plank, extended arms
side plank, extended arm
side plank, other arm
Alternate moves, 20 seconds of front plank rest 10 sec. 20 sec side plank 10 sec rest, etc. rotating through each one for 16 minutes. (total of eight sets of each movement)
Tabata the following:
This will be the normal Tabata format. 8 rounds of each movement before moving on to the next movement. 20 sec of work 10 sec of rest. 1 min rest between each movement. Score is lowest total reps of each movement.
Weighted box step ups, 16/12 kg kb. (20"box)
SDHP 75/55lb barbell
KB thrusters single arm 20/12 kg kb. switch arm each round.
Bar bell curls, 45/35lb
200 cal partner row. Partners switch every 20 cals.