11-4-20 Conditioning and abs
![11-4-20 Conditioning and abs](http://garagegymbarbell.com/cdn/shop/articles/barbell_circlelogoGOLD_155aa991-0da3-4b5a-8886-1c377390711f.jpg?v=1604457560)
Warm up
- Yoga flow- forward fold- plank- updog- down dog- lunge with twist - swan pose. Make sure to do both sides
Training notes: 3 people to the conditioning workout at one time. If you're working in a group larger than 3, have another group start on the ab portion while the first group finishes the conditioning.
Conditioning
4 rounds of tabata 40 secs work/ 15 secs rest:
- sled drag - light to moderate
substitute sled drag with jump rope if needed - sit ups
- 10 back extension or reverse hyper
stop at 10-12 reps and rest for remaining 40 secs
then, 5 rounds tabata 30 secs work/10 secs rest of:
- wall ball mountain climber
- wall ball leg wide to V crunch HERE
- wall ball crunches (knees bent with wall ball resting on shins- then crunch up)
- wall ball russian twist
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