"Tabata Row and Turkish Style"(9.10.2010)

Junkyard Dawg Warm-Up(Coach B’s Speciality)

I. Team Workout of the Day, September 11th, 2010:
Please keep in mind the Team Event that will be taking place this Saturday, September 11th, 2010 @ 10:30 am. This will a partner workout, where you will work with a fellow Vagabond to complete two events as fast as possible. There will be small prizes given to the top team that has the two fastest times combined.

“Saturday Sweat Fest”, September 11th, 2010 @ 10:30 am
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Aerodyne)
90 Degree Quad Stretch
High Knee Skipping
Lunge and Twist
High Knees
Pigs on Ice
Jumping Jacks
Hip Openers(Lunge)
Hip Explosive Drills x 20 seconds on/10 seconds off x 4 Rounds
III. Skill Work and Review:
Turkish Get-Ups
IV. Metabolic Conditioning Workout of the Day:
A. Tabata Row(20 seconds on/10 seconds off x 8 Rounds)
*Compare number of meters rowed to July 8th, 2010*
B. 21-15-9 of:
DB Turkish Get-Ups(35 lbs/20 lbs)
Front Squat @ 135 lbs/95 lbs

*Turkish Get-Ups will be done with a single dumbbell, you will switch hands for every rep. You will complete 21 rep total for both sides, then complete 15 total for both side, then 9 total for both sides. Front Squats will be completed from a rack position. Remember, Front Squats will be completed with hips below the knee crease and elbows at a 90 degree angle in the shelf position.

*Big Dawgs Bonus*
Rest Day

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