Workout: Tabata Intervals

Warmup:

• 10 min moderate Row/Run/Bike
• 10 Push-Ups
• 10 Pull-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Bodyweight Rows (overhand grip) 

Workout: 

3 x 10 Bench Press (100% Bodyweight)

1 minute rest

Tabata Intervals (16 minutes) 

• 20 second Sprint, 10 second light jog - (repeat 8 times).
• 20 second Push-Up, 10 second rest - (x 8)
• 20 second Back Squat (50% bodyweight), 10 second rest - (x 8)
• 20 second Shoulder Press (25% bodyweight), 10 second rest - (x 8)

2 minute rest 

Finisher:

Burpee Pyramid 

10 Burpees, 1 Push-Up

9 Burpees, 2 Push-Ups

8 Burpees, 3 Push-Ups

7 Burpees, 4 Push-Ups

6 Burpees, 5 Push-Ups

5 Burpees, 6 Push-Ups

4 Burpees, 7 Push-Ups

3 Burpees, 8 Push-Ups

2 Burpees, 9 Push-Ups

1 Burpee, 10 Push-Ups

Comments

[Mitch]

Those Tabata intervals look interesting to say the least, anyone completed the workout yet?

[Mitch]

I was unable to finish today's workout, I failed completely when it came to the 8 Burpees 3 push ups.

I am going to attempt the pyramid later on tonight when I finish work

[Spartan Warrior]

Mitch - I completed this yesterday. By the time the Burpees came round, I was truly finished. Did you manage to complete them last night?

[Mitch]

Nope I'm planning to complete them by doubling up one day this week by adding the warmup as well and finish off with some ab work