Lockdown workout 14

Here are details and video from our May 6 live workout. This was about focused quality work.

Warmup

Resistance #1

• 1 minute shredlift two hands
• 1 minute pull-push left hand
• 1 minute pull-push right hand
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute left leg left arm
• 1 minute right leg right arm
• 1 minute left leg right arm
• 1 minute right leg left arm

Endurance

• Tabata Intervals : moderate resistance #4-6
• 20 seconds hard, 10 seconds off, 4 minutes, fours
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, riprow low
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, riprow high
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, riprow low
• Rest
• 20 seconds hard, 10 seconds off, 4 minutes, fours
• Rest

Strength

• High resistance, standing at front of machine
• 3 sets of 10, fours

Speed

• 25 reps pull-push FAST
• On one-minute intervals
• 5 rounds