September 2, 2019

AO: Black Ops (GRCC Track)

Core Principles and Disclaimer recited to 3 PAX

Roid Rage, Sex Panther, Snoop (QIC)


Capi Lap

5 Burpees OYO
Cherry Pickers with a Back Clap IC X15
5 Burpees OYO

The Thang

 A tabata workout is a High Intensity Interval Training workout with 4 minutes of work for each exercise. The structure is 20 seconds of AMRAP (AYG) then 10 seconds of rest. Rinse and repeat the same exercise for a total of 8 interval sets. After each tabata set, the PAX did suicide runs down the length of the track. 

Tabata Squats
Suicide Runs
Suicide Runs
Suicide Runs
Suicide Runs
Big Boy Sit Ups
Suicide Runs

We were running low on time and only had time for one more tabata set. However, I still had two tabata exercises planned, Burpees (1) and Jump Squats (2). I asked the PAX to pick the number 1 or 2 to decide the last set. 2 was chosen so the last set was Jump Squats. It was decided halfway through the last set that the burpees might have been better than the jump squats. 

Flutter Kicks IC X15
LBs IC X15
World War 2 Situps IC X15
5 Burpees OYO



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