“MADMAN” on his HOVERCRAFT
WARM-UP:
1/2 Tabata
Arch Hollow Swings, Shoulder Touches, Roll-ups
Dynamic Stretch
STRENGTH:
DB Squat Snatch / Reverse Hyper
(6+15)5
Build weight, R+L=2 on the DB Squat Snatch
WOD: TABATA THIS II
For total Reps:
Tabata DB Snatch 50/35
Rest 1 min.
Tabata DB Step-ups 50/35 to 20″/16″
Rest 1 min.
Tabata T2Rings
Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Hold DB under your chin during the Step-ups.
ICING:
Your 1% in 2 min.
KOT – VMO Squats on slant board, 20 reps
Deadhang for 90 seconds.