0529 – Disclaimer NOT given
0530 – Music begins with the subtle chimes of the classical “Hells Bells” performed by the AC/DC Orchestra
Warm Up –
SSH (IC) – x 10
Imperial Walker (IC) x 10
Lap around dirt lot (noted it has been graded yet still has huge puddles, good job Richland County DOT) – Grab block and back to the parking lot
Instructions given, while Eye of the Tiger by Survivor calms the PAX down, no doubt getting anxious to tackle the day
The Thang: TABATA – 30 seconds AMRAP of stated exercise, 10 second break between exercises, 30 second break before repeating
Set 1:
Curls
Shoulder Press
Tricep Extension
Rinse and Repeat x 2
Run to bottom of hill and back
Set 2
Thrusters
Bonnie Blairs (Getting IPC ready)
Burpees
Rinse and Repeat x 2
Run to bottom of hill and back
Set 3
LBC’s
Flutter Kicks
Russian Twists
Rinse and Repeat x 2
Set 4
Block Swings
Freddie Mercury
Chest Press
Rinse and Repeat x 2
Put block up – come back to parking lot
Set 5
Jump Squats
Big Boy Sit Ups
Have an error on the Tabata Timer
Merkins
Rinse and Repeat until the appropriate titled The Final Countdown by Europe comes to completion. Playlist totaled 44min and 30 seconds, Devito sincerely apologizes for abbreviating the workout. Please do 25 merkins at home to complete the Q.