Want to lose 10lbs of ugly fat?

Want to lose 10lbs of ugly fat?

Cut off your head! ~Heyyyyyyyoooo!

Seriously, folks in addition to a healthy diet – interval training is a sure fire way to fire up your metabolism and shred pounds. Today’s Foxhole was power-packed with opportunities to ramp up the heart rate and get swole. Here’s what was served up –

Run the long lap around the school.

COP
Side straddle-hops x 15
Halos x 10
Imperial Walkers x `10
Around the World x 10
Low, Slow Squat (no bell) x 10
Figure Eights x 10

Catch Me If You Can
Partner 1: both bells, farmer carry
Partner 2: 3 burpees, ran to tag your partner
Repeat around until you complete the parking lot circuit

Tabata 1 – Two-handed Swings
20 secs of swings, 10 secs rest, Eight rounds

Bar Work 1
10 Pull-ups or jump pulls

Tabata 2 – Thrusters (squat + press)

Bar Work 2
10 Pull-ups or jump pulls
10 Knees-to-elbows

Tabata 3 – Rows

Bar Work 3
10 Burpee to pull-ups or jump pulls
10 Knees to elbows

Tabata 4 – Bell on chest, crunches

Bar Work 4
10 Pull-ups or jump pulls
10 Knees-to-elbows

Five – all-you-got-pull-out-all-the-stops-don’t-quit-push-yourself-go-go-GO-SPRINTS!!

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