Lockdown workout 16

Here are details and video from our May 11 workout. This was a good one!

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

Tabatas

• 20 seconds hard, 10 seconds easy, 4 minutes, fours
• 20 seconds hard, 10 seconds easy, 4 minutes, riprow low
• 20 seconds hard, 10 seconds easy, 4 minutes, riprow high
• 20 seconds hard, 10 seconds easy, 4 minutes, riprow low
• 20 seconds hard, 10 seconds easy, 4 minutes, fours at front of machine

Strength

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

Speed

• 25 reps pull-push FAST
• On 30-second intervals
• 10 rounds