02/09/2022 - mill - Tabata time
AO: The Mill
When: 02/09/2022
QIC: Pilgrim
PAX:
Number of Pax: 2
Number of FNGS: 0
Pax Names:
Beakers, Pilgrim
BackBlast:
Two PAX were at the Mill this crisp morning. The temps were in the 20’s, but we warmed up quickly and finished the entire tabata board in record time!
Warm up – arm circles, Michael Phelps, toy soldiers, and imperial walkers.
Burpee challenge started with 11 burpees. We completed the rest during the tabata itself.
The tabata timer was set for 30 seconds work, 15 seconds rest. Four rounds of work with a lap in between each round.
Round 1:
Cross leg crunch – right side
Angry donkey kicks
Bicep curl to overhead press
Skullcrushers
Push up with leg raise
Lawnmower – right side
Hammer curls
High knees
Run a lap
Round 2:
Cross leg crunch – left side
Triple beasts
Reverse flyes
Tricep push ups
Chest press
Lawnmower – left side
Bicep in and outs
Skaters
Run a lap
Round 3:
Bell pass
Squat to press – right side
Shoulder forward reverse flye
Dips
Squat hold with lateral chest press
Beast holds
Cross over biceps
Jumping jacks
Run a lap
Round 4:
Straight leg bicycles
Squat to press – left side
Shoulder in and outs
Tricep kickbacks
Burpees – finished the challenge
Upright rows
Concentration curls with wall sit or squat
Flutter squats
We ended with a picture, prayer and very quick name a rama. Thanks for listening this morning Beakers – needed to talk more than I thought. “)
