WARMUP: Moseyed out of the parking lot towards the hill behind the school. As we moseyed down the hill to the pull-up bar area we performed buttkickers, high knees, and karaoke x 2. Once we arrived at the pull-up bar area we performed Windmills x7, Tappy Taps x 10, MNC x 12, and SSH x 21 all in cadence.
THE THANG: Tabata format wo, 30 sec of exercise followed by 10 sec of rest. A round included 3 different exercises. Complete 2 sets of each exercise and then move to the next one. Once 2 sets of the 3rd exercise is completed run through the 3 exercises again but only 1 set of each. Target is 4 1/2 minutes of exercise with 1 1/2 minutes of rest per round.

1st Tabata Rnd:
Mountain Climbers ( 1 rep each leg ) into a Merkin Alt. Single Leg V-Up ( 1 rep each side ) into a Full V-Up
Alt. Side Lunges ( 1 rep each side ) into a Ski Squat Jump ( legs are close together )

In between Tabata rounds we strolled over to the pull-up bars.
1st pull-up bar routine: 5 reps of 1/2 pull ups ( only completing half the rep pulling up ), followed by 5 reps of 1/2 pull ups ( only completing half the rep coming down from apex ), followed by 5 full pull ups. Completed 2 rounds.

2nd Tabata Rnd:
Inch Worm Merkins
Alt. Freddy Ms into a full body crunch ( keep legs at 6 inches, complete Freddy M on each side and when body is fully extended go into a full body crunch bringing knees to chest and trying to touch your toes )
Alt. Backward Lunges into a Jump Squat

2nd Pull up bar routine: Pax that were waiting their turn gave the Pax on the bars 10 counts. PAX on the bars had to hold 3 different positions for a 10 count. 1st hold was chin above bar for a 10 count, 2nd hold was half way down for a 10 count, and 3rd hold was a dead hang. Completed 2 rounds.

3rd Tabata Rnd:
Apollo Onos x 3 into a Single Leg Burpee ( the Apollo’s are on a 3 count so you switch legs for the single leg burpees )
Broad Jump to Burpee followed by 2 SSH moving backwards ( gets you back to starting position from the broad jump )
Ski Abs ( 1 rep each side ) into a Plank Jack

Ran out of time so the fellas missed the final pull up bar round. Moseyed back to COT.

MARY: None needed
ANNOUNCEMENTS: Bethel Men’s Shelter on 8/4, CSAUP- The Final Countdown
COT: Lifted up marriages, health, and safe travels for traveling PAX.