Tabata Workout - Slowburn
- When
- Friday, July 31
- AO
- Slow Burn
- Q
- Keith Crockett
- PAX
- 8 Keith Crockett, Boogie Nights, Fogerty, Jazz Hands, Joe Lyons, Peach Stand, Sandman, Xerox
WARMUP:
- 20 SSH
- 10 Imperial Walkers each leg
- 10 Hilbilly Walkers
- 10 Windmill
- 10 Cherry Pickers
- 10 Arm Circles Forward + 10 Back
- 10 Peter Parker’s each side
- stretches from plank position: down dog, honeymooner, arm high.
THE THANG:
4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS
- 12 Air Squats
- 12 Reverse Lunges each leg
- 12 Calf Raises
Station 2 — PUSH
- 10 Merkins
- 10 Diamond Merkins
- 10 Plank Shoulder Taps each side
Station 3 — CARDIO / SHOULDERS
- 10 Seal Jacks
- 10 Mountain Climbers each side
- 10 Plank Jacks
Station 4 — CORE / POSTERIOR CHAIN
- 10 Big Boys
- 10 Flutter Kicks
- 10 Superman Raises
12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.
Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest
MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT: