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© 2017 by Coach Rut.

Rotten Egg Nog 12/18/18


DB Z PRESS


To be performed following the Tabata protocol 8 rounds :40 work :20 rest. Your score on each movement is the fewest repetitions performed on any of the eight rounds. Loading posted for Varsity/JV/Masters

TrueForm Treadmill * (SCORE IS SHORTEST DISTANCE) Distance covered in :40


1:00 Break


Dumbbell Front Squat (Varsity 35 lbs /JV 25 lbs / Masters 25 lbs) (SCORE IS FEWEST REPS)

Hold dumbbells in the rack position. REST IS PERFORMED IN THE BOTTOM POSITION. SITTING ON THE CALVES IS A PARTY FOUL


1:00 Break


Dumbbell Plank Row (35/25/25) (SCORE IS FEWEST REPS)

Right =1 rep Left = 2 reps.... REST IS PERFORMED IN THE PLANK POSITION. (JV & Masters may drop to the knees only)


1:00 Break


Dumbbell Z Press (35/25/25) (SCORE IS FEWEST REPS)

REST IS DB EXTENDED OVERHEAD. (JV & Masters may lower to the rack position) Placing DB on the deck is a party foul.


*Perform Box Step up as sub for TRUEFORM Tread.


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