TDW at 11 today with Tim

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Right Leg on BOSU (or Bench Step) with Extension and Flexion

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

Tricep Extension with TRX
Single Leg Plank Crossover
Squat Jumps with dumbbells
BOSU Push-ups
V-ups
Lateral Jumps with balance

400 m run (at 80-90% effort)

2 mins rest and drink water break

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Left Leg on BOSU with Extension and Flexion

Circuit 2
Repeat above exercises for 30 seconds each

400 m run (at 80-90% effort)

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim