Bench Press: 15 mins attempt 3RM for as many reps as possible.
Metcon: 4 mins each
Tabata Workout
- Jumping Lunges
- 20 seconds: Alternate lunges, jumping between each switch.
- 10 seconds: Rest.
- Angled Push-Ups
- 20 seconds: Perform push-ups with hands close together in a diamond shape.
- 10 seconds: Rest.
- Russian Twists
- 20 seconds: Sit on the floor, lean back slightly, and rotate your torso to touch the floor on each side.
- 10 seconds: Rest.
- Flutter Kicks
- 20 seconds: Lie on your back, lift your legs slightly, and kick them in a fluttering motion.
- 10 seconds: Rest.
- Squat Pulses
- 20 seconds: Get into a squat position and pulse up and down, staying low.
- 10 seconds: Rest.
- Bear Crawl
- 20 seconds: Crawl forward and backward on all fours, keeping your knees off the ground.
- 10 seconds: Rest.
- Alternating Side Plank
- 20 seconds: Transition between left and right side planks, holding each side for a moment.
- 10 seconds: Rest.
- Box Jumps (or Step-Ups if a box isn’t available)
- 20 seconds: Jump onto a box or step up as quickly as possible.
- 10 seconds: Rest.