JM + WarmUp (160 club) Tabata style workout 40:20:101)KB 40s, sprawl 20s, rest 10s – 12 sets using basic12 as template2)replace the sprawls with the tacfit crab3)replace the sprawls with a “tableTop bridge” – hold one leg up to increase the tension HRMax= zzz kcal= yyy
JM + WarmUp (160 club) SnL PpL CL SwA CR PpR SnR total10 12 15 20 15 12 10 [94]15 10 12 20 12 10 15 [94]12 15 10 20 10 15 12 [94]15 12 20 20 20 12 15 [114]12 15 20 20 20 15 12 [114]15 20 20 20 20 20 15 [130]20 20 20 20 20 20 20 [140]99 104 117 140 117 104 99 [780] At 12kg that’s 9.36tAt 16kg that’s 12.48tAt 20kg that’s 15.6t HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Same as the morning, but instead of the running, DragonLunges 40m (50-60 steps)1 of the Basic12, 40 reps, plus DragonLunges 40m (50-60 steps) (12 sets)bonus: Sn(L/R) 10/10 HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 1 of the Basic12, 40 reps, plus 1 lap (12 sets)bonus: Sn(L/R) 10/10 + 3 lapsDL 130kg 5reps (70-90kg for the girls) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) InchWorm fwd/bkwd 1/1WM(L/R) 3/3GuS(L/R) 5/5KB(1 of the basic12)SqCossack(L/R) 5/5TGU(L/R) 3/3SqOH 1/1 HRMax= zzz kcal= yyy