phase 1: legs wednesday

​PHASE 1: LEGS BABY

WARM UP
Vestibular Function Drill
complete 3 rounds of: 75 one legged skips followed by 1 min eyes closed balance on the same leg.

STRENGTH & FLEXIBILITY
complete the bulgarians and harops as (a) and (b)
add 2.5-5kg to last weeks totals - refer to weight on 09/02/2016

Bulgarian Split Squat
5 X 5 @ 75% 

Harop Curls
5 X 5 @ 75% 

Front Squat
1 RM Front Squat
1 X 3 @ 65% 
1 X 3 @ 70% 
1 X 3 @ 70% 
1 X 3 @ 65% 

COMPLETE FOR TIME:
2000 Skips
complete 2000 skips or 10 min of skipping - whatever comes first

WARM UP

Complete 5 rounds of :
250m Row
20 squats
15 push ups
10 sit ups
5 pull ups

​WOD
Tabata Something Else
Tabata Pull-ups 
Tabata Push-ups 
Tabata Sit-ups 
Tabata Squats 

Tabata intervals (20 sec. work/10 sec. rest x 8 rounds) for each exercise, with no rest between exercises. 

Score is total reps from all four stations (32 intervals).