March 13, 2018


How many miles are you at for March?? 

Warm Up:
Run 800m
2 Rounds 
10 Shoulder Press (45/35#)
10 Jumping Chest to Bar Pull Ups 
10 Back Ext 

Warm up seated shoulder press and jumping “back squat” 

Max Reps at each station:
Tabata Chest to bar Pull Ups 
Rest 1 Min 
Tabata Sit Ups 
Rest 1 Min 
Tabata Seated Shoulder Press (75/55#)
Rest 1 Min 
Tabata Back Ext 
Rest 1 min 
Tabata Jumping "Back Squats" (75/55#)

**Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals all at 1 movement 

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