Meathead Monday…

Posted on SofaPosted in Backblasts
  • When: 03/09/2020
  • QIC: Sofa
  • The PAX: Check Please, Dollar Bill, Gizzard, Happy Feet, Focker (R), Shirley (R), Mayhem

Warm-up

  • SSH (15 IC), Reacher (10 IC), Hill-billies (10 IC), Peter Parker (5 OYO), Michael Phelps (15 IC)
  • Mosey around Splash parking lot mixing in karaoke and butt-kickers

The Thang

  • Round 1 of Tabata workout: 35 seconds of work, 10 seconds of rest of 22 exercises below
    1. 45 lb plate rows
    2. Merkins
    3. Jump rope
    4. Air pull ups
    5. Battle rope
    6. LBCs
    7. 25 lb squats
    8. Plank
    9. 45 lb plate overheads/25 lb option
    10. Flutter kicks
    11. kb swing
    12. Diamond merkins
    13. jump rope
    14. Superman
    15. 2 handed kb bent over row
    16. Big boy sit ups
    17. slam ball
    18. Wide grip merkins
    19. ruck plate curls
    20. Heels to heaven
    21. wrist rope
    22. Hello dollies
  • Stair lap then repeat tabata workout above adjusting to 30 seconds of work and 15 seconds of rest
  • Michael Phelps (10 IC), Big Arm Circles forward (5 IC) Big Arm Circles backward (5 IC)

COT

  • Prayers for upcoming travel and wisdom in any decisions related to travel forthcoming as well as a fun, safe TPC week

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