October 6TH, 2009

Warm up:
2 rounds of yesterday's warm up

WOD:
Tabata kettlebell swings

Deadlift 3-3-3 reps

Tabata box jumps

TABATA INTERVALS
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times.
4 minutes of intense exercise intervals will tax both the aerobic and anaerobic energy systems.
In a six week study, with physically fit athletes, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max.
Tabata intervals are also effective for fat loss. This protocol raises your body’s metabolic rate long after the exercise session is completed. The powerful after effects of high intensity intervals is more effective for fat loss than low-intensity, "steady state" exercise. Simple terms, you will continue to burn fat throughout the day.
Go hard on every set, keep track of reps, push yourself and the results are earned!

FACT: On average, Americans spend about 6 months of their lives waiting at red traffic lights.