Body Weight Metabolic Conditioning Monday 17-5-2010

Body Weight Metabolic Conditioning – After Burn

Dynamic Warm-up
Then:
6x Table Top (from seated hover position) +
6x Push Plank (kneeling) +
6x Spinal Rock with a Kick +
6x Quad Press-up
6 reps of each exercises to be completed in 60 seconds. Rest time is the remaining time left within that 60 seconds. 20 minutes of total work.
Then:
Tabata Protocol
Gate Swing
Plyo Press-up
Floor L-Hold
Donkey Kick + Burpees/Bastards Combo


Then:
20 seconds Side Plank
10 seconds rest
20 seconds Press-ups
10 seconds rest
20 seconds Side Plank
10 seconds rest
20 seconds Press-up Hold
Repeat 2x
Then:
Cool down and Stretch