Tuesday, February 5, 2013

Wednesday 130206

As many reps as possible in 2 mins of:
Double Under

Then:

For time: 
Run, 1 mi 
Tabata Bottom To Bottom Air Squat, 4 mins 
Run, 1 mi

Note the time of your first one mile run, and then immediately begin your Tabata bottom to bottom squats (8 rounds of 20 sec on/10 sec rest). The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!  Clock starts for the second run on rising from last squat. Try to match or beat the time of your first mile run.

Then:

For time: 
30 Handstand Push Ups

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