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Tabata These

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Ankles

Strength

A1: Front Squat (7×1; 7 sets of 1)

-Increase weight from Tuesday

-same weight for each set

A2: Ring Dips (7 x 3; weighted if possible)

7 Sets of 3 Reps

Metcon

1: Metcon (AMRAP – Reps)

Tabata these..

With a Partner (4 sets of each at each station)

Wall Balls/Hollow Holds (20/14lbs)

rest 1 min

KBS/Pillar (53/35lbs)

Then…

2: Metcon (Time)

With a partner, split work up as desired:

3 rounds

30 calorie row

30 burpees

*only 1 person works at a time

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