8 unknowing and well rested pax showed up in the early morning gloom unaware of the pain that would be brought upon them. Today’s workout is TABATA!!!
The Tabata workout lasts only four minutes, but is one of the longest four minutes you’ll encounter. The structure of the program is:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
The Thang
Warm up around loop
Regular run ¼
Side shuffle ¼
Backward ¼
Back to the Cars
SSH – 25
Good Mornings – 20
Mountain Climbers – 25
Merkins – 10
The Main Thang ( While listening to a very wide range of music)
Set 1
20 seconds – Burpees
10 second – rest
20 second – Mountain climbers
10 second rest
Rinse and repeat X 3
1 Minute Break
Set 2
20 seconds – High knees
10 second – rest
20 seconds – SSH
10 seconds – rest
Rinse and Repeat X 3
Set 3
20 seconds – Squats
10 second – rest
20 seconds – Lunges
10 seconds – rest
Rinse and Repeat X 3
Set 4
20 seconds – Merkins
10 second – rest
20 seconds – Half Burpees (plank position bring knee’s in and back out)
10 seconds – rest
Rinse and Repeat X 3
Z Post Agility Run
Use the cement parking barriers as an agility course for a ‘Z’ agility run. You must sink low and explode as you change directions to feel the burn. Go the length of the parking lot…x10 merkins and repeat.
Mary (mixed with ALOT of flatulents)
Dips
WWII
Freddy Merk with 6 inch leg hold mixed in
Ukrainian Hammer
LBC
Hello Dolly
Windshield wipers
COT
Prayer request cannot remember all of them. Alot of healing requests
