WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges

THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.

Single long loop band required. Swing set used for anchor point of band.

PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.

Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)

R1 – Pole
Squat to Row
Tantrums

R2 – No Pole
Deadlifts
Pull aparts

R3 – Pole
Single arm Rows (R/L)

R4- No Pole
Front Squats
Bent over tow

R5 – Pole
Hip thrusts
Press to rotations

R6 – No Pole
Reverse lunges (R/L)

R7 – Pole
Core Rotations (R/L)

R8 – No Pole
Bent Over Rows
Front Squat lateral stepping

R9 – pole
Single Arm Press (R/L)

LAST EXERCISE
Partner Pallof holds

Return to parking lot: Bailout lunges

Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!

Finish:
Plank / lateral plank series
Squat hold series

MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it