Flash back Friday. Simo and Renee (October, 2016).
1 minute banded bully stretch each side.
1 minute of minute of wall angels / 1 minute broomstick pass throughs.
2 rounds of:
5 dumbbell hang clean and jerks (left arm)
10-m dumbbell overhead walking lunge (left arm)
5 dumbbell hang clean and jerks (right arm)
10-m dumbbell overhead walking lunge (right arm)
Set-up for workout.
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 15-kg. Dumbbells
Women: 10-kg. Dumbbells
We often complain (myself included) that 10 seconds is not enough rest… Yet we will still take it. Be thankful for those 10 seconds and you will work hard for the following 20 seconds.