A Canvas Full of Touchups

WOD: Sprints + Bodyweight Exercise + Tabata Topper

Once again, I did not feel like going to the gym, so I did a home work out today. 

I started with 12 rounds of sprints for about 50 yards, walking back as my “recovery.” 

I then decided to give my body a bit of a break and do this full body bodyweight work out for three rounds:

1.     Squats (normal pace) x 30 reps
2.     Slow Push Ups (4 seconds down, 4 secs up)- 20 reps
3.     Stability Ball Dolphin/Reverse Hyperextension – 20 reps
4.     Slow Single-Leg Deadlifts (right then left)- 20 reps
5.     Tricep Push Ups (normal pace)- 20 reps
6.     Slow Sumo Squats-20 reps

Repeat 2 more times

And for my final topper, TABATAS:
Set your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and perform the following sequence TWICE. My times are in brackets:

1. Two-Handed Dumbbell Swing (30lb) (14, 14)
2. Side to Side Step Ups (24, 25)
3. Alternating Kettlebell Swing (30lb) (13, 13)
4. Side to Side Step Ups (25, 26)