AO: diesel
Q: Bratwurst
PAX: Penalty Box, Rockslide, Endo, Peaches, Lambeau, Sun Drop
FNGs: None
COUNT: 7
We started the :diesel: Winding Road :diesel:https://open.spotify.com/playlist/6wMzVEi8G08JUYW1IKSi88?si=eb67648ae6ce4b9e for:
– 5min warmup with the usuals
– 40min of
– 45sec on / 15 sec off Tabata rotating between 3x Upper Body exercises with weights (more weight or more explosive rounds 2 and 3), 3x Upper Body with weights, 1x Core, 1x Core, 1x Core
– Exercises were
– 1) Chest Press
– 2) Chest Fly
–
– c1) Inchworm Plank – walk hands out (keep legs straight), 1 merkin, walk hands back
– c2) Mountain Climbers
– c3) Scorpion Fighter – Merkin position, swing bent knee under to opposite shoulder, back up and around, change to other side 1/2 way through
–
– 3) Standing Forward Punch and fall
– 4) Standing Alternating Shoulder Press
–
– c4) Side Plank with Leg Lifts – change to other side 1/2 way
– c5) Maktar Jai – change to start on other side 1/2 way
– c6) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees.
–
– 5) Lateral Raises – open palm front to pinky high
– 6) Front Raises – thumbs up
–
– c7) Plank rotation to side – elbows stacks horizontal, hand on hip
– c8) Single Leg Deadlift – change to other side 1/2 way
– c9) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
–
– 7) Skull Crushers – laying down, db beside head
– 8) Standing Tricep OH Extension – single db
– 9) Tricep Kickbacks – stand-up and hinge, pin elbow
–
– c10) Plank-o-Rama
– COT
Thanks to Rockslide for counting the cadence during Warm-up, but the rest of the workout was your own pace and reps for 45sec. Take rest if you need to in order to maintain good form.
Peaches is going to bring heavier dumbells soon, but didn’t want everyone to feel too bad this week so he brought out the Ms weights.
Plenty of oldies and Canadian rockers for Penalty Box on the playlist, but there was one of those “rappers” songs that almost had him drive away. Spotify playlist because he really needs it a second time: https://open.spotify.com/playlist/6wMzVEi8G08JUYW1IKSi88?si=eb67648ae6ce4b9e
Lambeau was the only one keeping up with the round #, so we have him to thank for many Round 3’s where we just would have moved on to the next exercise.
