Full Throttle Fitness 2011 Workout of The Week (W.O.W) #3

Saturdays workout was dedicated to Jamie B. We all know how much he likes body weight training. I made sure he wasnt disappointed ;D.

Warm up (CJ)
Joint mobility

Workout (Sabina)

Tabata
(partner work)

8 x 20 sec work/ 10 sec rest (4 minutes in total per station) 1 min rest inbetween stations
station 1 - roll and jump over (see video for demo)
station 2 - Macpees (modified burpees, see video for the demo or speak to Andy McKenzie)
station 3 - staircase sprints (with weighted vest or carry a bag - optional) or bear crawls - forward and backwards
station 4 - starjumps, hands have to touch the floor

Then rest 3 mins

then
3 rounds of

5x TGU (per side)
staircase bearcrawl forward and backwards (Jamie B, just because...)
floor bearcrawl forward and backwards (everyone else)

job done

Sabina

To watch last Saturdays video, click here:
http://www.youtube.com/watch?v=HdDE7SBcKPA