Warm Up
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas: (:20 work / :10 rest) X 8*
· Cossack Lunge (Or warrior lunge)
· Swing Plank (Or w/ knee)
· Airborne Squat (or w/shin)
· Spiderman Pushup (or w/knee)
10 min X-Fit
· 10 Pushups
· 10 Russian Twists
· 10 Squats
* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active.
Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)
