Workout: Tabata Thursday VII

Workout: Tabata Thursday VII

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup x 2

Workout: 

Tabata Intervals (21 minutes including rest periods) *

• 20s 2 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders or Jump Squats , 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 24-32kg Kettlebell - male, 12-16kg - female

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)