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Workout of the Day – Friday, November 23, 2018

By Coach Quinn | In WOD | on November 22, 2018

Complete all of the following TWICE through (40 minutes total). Note that each Tabata set is 4 minutes, alternating movements (so you will do each movement 4 times). When you can move quickly (sets 1 & 3), do so. When holding the core positions (Stations 2 & 4) aim for perfection in the hold. The coach will set up 4 stations, and will split the group up to start at different stations.

Station 1 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
1 – 5-yd Lateral Shuffle (with Cone Touch)
2 – Assault Bike

Rest 1 minute

Station 2 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
1 – Hollow Hold Tucks/V-Ups
2 – Chinese Plank Hold

Rest 1 minute

Station 3 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
1 – Prisoner Box Step-ups
2 – Med-ball Overhead Throws

Rest 1 minute

Station 4 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
1 – Side Plank Leg Lifts R
2 – Side Plank Leg Lifts L

Rest 1 minute

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