Monday Feb 24- Make your team better than the sum of its parts

Posted on Posted in Backblasts
  • When: 02/24/2020
  • QIC: Bloomer
  • The PAX: Focker (R),Deuce, Sofa, Dollar Bill, Check Please, Bada Bing

Monday morning, post Spartan soreness for 4 of the pax. Getting after a little strength training.


Warmup: Parking lot mosey- butt kickers, high knees, karoake. SSH, Michael Phelps, reacher, peter parker stretch, couple yoga stretches.. and we’re off..

Tabata Circuit: 45 lb plate rows, 45 lb plate overheads, ab wheel, kb swing, jump rope, 1 handed kb ground to sky, slam ball, 1 handed kb ground to sky, battle rope, ruck curls (for the girls of course), wrist rope things.. 2 rounds of that circuit- 35 second work/15 second rest.. Round 2: 30 seconds work/10 seconds rest.

Tabata Core circuit: 30 seconds work/10 seconds rest. We did it twice. Flutterkicks, supermans, lbcs, heels to heaven, swimmers, hello dollies.

Cooldown: SSH, Michael Phelps, Reacher, stretches from warmup

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