10/11/10 - BACK SQUATS & "TABATA THIS!"

1. Warm Up
- Foam Roll
- Speed & Agility Ladder

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Back Squat, 3-3-3 reps

4. Work Capacity - "TABATA THIS!"
- Tabata Row
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

5. Durability
- Hollow Rock, 3 min

6. Mobility

- T-Ball: First Rib

- T-Ball: Subscapularis

- T-Ball: Tricep

- T-Ball: Internal/External Rotators

- T-Ball: Pec Minor

- T-Ball: Lats