WARM UP For quality:
Monostructural Cardio, 5 mins
Samson Stretch, 2 mins
2 rounds of DT: (20/15/10kg)
12 Deadlift
9 Hang Power Clean
6 Push Jerk ENDURANCE Tabata Weighted Box Step-up, 15/10 kg,
50/40 in Tabata Push Press, 30/20 kg
Tabata American Kettlebell Swing, 20/12 kg
Tabata Handstand Push-up
Tabata Row Calorie
Tabata Kettlebell Sumo Deadlift High-pull, 32/24 kg
Tabata Front Squat, 40/30 kg
Tabata Chin Over Bar Hold
Tabata Medicine Ball Sit-up, 9/6 kg
Tabata Battle Rope
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
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