TABATA

RUNNING

EMOM / OTHER EVERY TIME

• 7 1/2 rounds; 15 x jump squats / 15 x push ups / shoulder taps / 40 second wall sit
• 6 rounds; 18 x squats / 12 x leg raises / 20 x lunges / burpees
• 5 rounds; lunges / bear crawl / hollow hold / rest
• 90 seconds & 2 rounds; 30 x shoulder, shoulder, ankle, ankle taps + plank for remaining time / double unders
• 5 rounds; 10 ES reverse lunges / 20 x ankle taps + 5 sit ups / 40 second constant tension squat / 40 seconds burpees
• 10 rounds; 16 x walking lunges / 10 x burpees / 12 x kneeling up downs
• 5 rounds; 6 x squats / 6 x kneeling up downs / 6 x lunges

TIMED CHALLENGE WORKOUTS

• 2k Run // 8 rounds (15 x squats / 10 x lunges / 5 x push ups / 5 x tuck outs) // 1k Run
• 20 rounds for time; 5 x push ups / 5 x ES alt. shoulder taps / 5 x burpees. E5MOM 100 skips or 200m sprint, inc. 0:00
• 6 x push ups / 6 x plank shoulder taps ES / 6 x shoot throughs ES / 6 x V sit ups / 6 x burpees. E2MOM inc. 0:00 30 star jumps
• alternating every minute until you miss; 15 x heel elevated squats / 5 x burpees + 1 each round // 2 minute rest // 200m walking lunges

OTHER

• 4 minute AMRAP; 10 x band or weight good morning / 15 x band pull apart
• 4 minute AMRAP; 10 x weighted overhead sit up / 10/side x weighted Russian twist
• 5 minute builder; alternate between ab bicycles going up by 10 / lateral shuffles going up by 5
• 15--3 split squats ES descending / 10 sit ups between
• 5 rounds; 12 x tempo squats 4-2-1-1 / 40 sec hollow hold / 1 min rest
• 20 minute cap (30 seconds on 30 seconds off); 21-18-15-12-9-6-3 // split squats (side) / floor to floor sit ups / burpees