Part 1 & Part 2:
- 12:00 Alternating EMOM
- :45 Wall Sit
- :45 Handstand Hold
- TABATA 8 Rounds of :20 work/:10 rest:
- Thrusters/Jumping Air Squats
- 1:00 Rest
- Weighted Sit Up/Sit Up
- 1:00 Rest
- Handstand Push Up
Today’s workout is a series of TABATA intervals after a skill piece working on leg strength and getting upside down. We will start the day with an alternating EMOM of isometric holds where you hold for :45 and rest for :15 before switching to the opposite movement.
The second portion of the day will be 3 different TABATA intervals for 3 different movements. A TABATA is 8 rounds of :20 work for max reps on a movement followed by :10 of rest. We will do the 8 rounds for one movement, rest for a minute and then move on to a fresh 8 round clock for a different movement.
The thrusters can be done with lighter weight or performed to a chair or couch to reduce your range of motion. The same can be done for the jumping air squat.
The sit ups can be made easier by reducing the weight of by anchoring your feet to have something to push into.
The handstand push ups can be made easier by performing a piked push up or a simple push up if needed.
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!