Monday MetCon Session 20th September 2010

RESULTS from the workout below
Oxygen Uptake – improved
Athletic Performance – improved
Insulin Sensitivity – improved
Resting Fat Oxidation – improved
Systolic Blood Pressure – improved
Resting Carb oxidation – improved
Waist Circumference – improved
Hip Circumference – improved

Dynamic Warm-up
Then:
Tabata Protocol
Quad Press
Plyometrics Quad Press to Deep Squat
Then:
Partners Drills
Resistance Band Backward Sprints +
Jump Pull-up
3 rounds 60 seconds
Rest 30 seconds between rounds
Then:
Partner Drills
Kettlebell Swings +
Dead Cockroach
3 rounds 60 seconds
Rest 30 seconds between rounds
Then:
Partner Drills
Resistance Band Crawls (distance – aim for a kb) +
Sprinters Lunges
3 rounds 45 seconds work 15 seconds rest
Then:
Pike Press-up +
Planks
3 rounds 60 seconds per exercise
30 seconds rest between rounds
Then:
Cool Down