110128

Friday

Warm Up:
800 m run
15 air squats
10 GHD situps/10 Hip Extensions
2 lengths spidermans
2 lengths lunging dislocates
1 length Forward rolls
1 length Kartwheels
Try walking 1 length on your hands or partner up and wheel barrow


WOD: Tabata "Bottom to Bottom" Squat
1 mile run

Clock starts for run on rising from the last squat.

The tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate, no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Austin Malleolo 18/ 6:17 mile
Jeff Germond 16/6:45 mile
Mollie Pate 10/6:51 mile