11-4-20 Conditioning and abs

Warm up

• Yoga flow- forward fold- plank- updog- down dog- lunge with twist - swan pose.  Make sure to do both sides

Training notes:  3 people to the conditioning workout at one time. If you're working in a group larger than 3, have another group start on the ab portion while the first group finishes the conditioning.

Conditioning

4 rounds of tabata 40 secs work/ 15 secs rest:

• sled drag - light to moderate
  substitute sled drag with jump rope if needed
• sit ups
• 10 back extension or reverse hyper
  stop at 10-12 reps and rest for remaining 40 secs

then, 5 rounds tabata 30 secs work/10 secs rest of:

• wall ball mountain climber
• wall ball leg wide to V crunch HERE
• wall ball crunches (knees bent with wall ball resting on shins- then crunch up)
• wall ball russian twist