Monday Group Strength and Conditioning


-400m no run

4 min Tabata jumprope as follows

-single skip

-side to sideĀ  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders




-4 outside inside outside back each side

-10 KB swings. Increase weight each round

-5 10 second descent push up negatives. Keep elbows in.

-2 inchworms



-Tabata burpee

-Tabata hollow rock

-Tabata kettlebell/dumbbell swing

-Tabata burpee


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.


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