Warm-up

Strength:

4 sets

1a) Dumbbell Squeeze Press x 6@30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1

1b) Single Arm Dumbbell Row x 6 each @30X1 immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1

1c) Single Leg Romanian Deadlifts x 8 each leg Slow and Controlled. Do not add weight if you can’t stabilize at bodyweight.

Conditioning:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Tabata:

Row or Bike for Cals

Ab-mat Sit-ups

Burpees

Ball Slams 25/15