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Tabata AF

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

Line Drills

Game of choice: Snatch, Tic Tac Toe, Plate Hop Rock Paper Scissors.

Specific Warm up

Warm-up (No Measure)

Push-up Prep:

10 reps- Choose a surface you can touch your chest for all 10 reps

Air Squat Prep:

5 tempo reps on coach 3 sec down, 3 sec hold

Pull-up Prep:

5 Kip Swings

5 Pull-ups

Mods:

Ring Rows

Jumping Pull-ups

Banded Pull-Downs

Banded Wood Chop Prep:

3 Each side

*attach band high on rig.

Metcon

Metcon (AMRAP – Reps)

Tabata Row

Rest 1 minute

Tabata Push-ups

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-ups

Rest 1 min

Tabata Wood Chopper (Switch sides after 4 rounds)

Score= your lowest Tabata (Keep score of how many reps you get at each separate tabata and your lowest tabata is your score)

Cool Down

Warm-up (No Measure)

5 min foam roll

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