Q: Miyagi
PAX: Pigskin (101 /175), Luau (132/200), Miyagi, Speedy (4/32), Urkel, Siri, Schnitzel
FNGs: None
COUNT: 7
CONDITIONS: clear and comfy
WARMUP: arm circles
THE THANG: Interval Training
1. Work: Motivator from 7 • 40:00
2. Work: 45 • 10 burpees (1) • 39:55
3. Prepare: 45 • Explain • 39:10
4. Work: 75 • Goodbye Mufasa • 38:25
5. Rest between sets: 15 • Partners switch roles • 37:10
6. Work: 75 • Goodbye Mufasa • 36:55
7. Work: 45 • 10 burpees (2) • 35:40
8. Prepare: 30 • Explain • 34:55
9. Work: 180 • Partner Merkins • 34:25
10. Work: 45 • 10 burpees (3) • 31:25
11. Prepare: 45 • Explain • 30:40
12. Work: 25 • Leg Hold & Big Steps • 29:55
13. Rest between sets: 5 • Partners switch roles • 29:30
14. Work: 25 • Leg Hold & Big Steps • 29:25
15. Rest between sets: 5 • Partners switch roles • 29:00
16. Work: 25 • Leg Hold & Big Steps •
17. Rest between sets: 5 • Partners switch roles • 28:30
18. Work: 25 • Leg Hold & Big Steps • 28:25
19. Rest between sets: 5 • Partners switch roles • 28:00
20. Work: 25 • Leg Hold & Big Steps • 27:55
21. Rest between sets: 5 • Partners switch roles • 27:30
22. Work: 25 • Leg Hold & Big Steps • 27:25
23. Work: 45 • 10 burpees (4) • 27:00
24. Prepare: 45 • Explain • 26:15
25. Work: 180 • Squat Competition • 25:30
26. Work: 45 • 10 burpees (5) • 22:30
27. Prepare: 45 • Explain • 21:45
28. Work: 180 • Partner Sit-Ups • 21:00
29. Work: 45 • 10 burpees (6) • 18:00
30. Prepare: 30 • Explain • 17:15
31. Work: 50 • Mountain Climbers • 16:45
32. Rest between sets: 15 • 15:55
33. Work: 50 • American Hammers • 15:40
34. Rest between sets: 15 • 14:50
35. Work: 50 • Side Straddle Hops • 14:35
36. Work: 45 • 10 burpees (7) • 13:45
37. Prepare: 45 • Explain • 13:00
38. Work: 90 • Draw the ABC’s • 12:15
39. Work: 90 • Draw the ABC’s (other leg) • 10:45
40. Work: 45 • 10 burpees (8) • 09:15
41. Prepare: 30 • Explain • 08:30
42. Work: 180 • Single Leg Bounds • 08:00
43. Work: 45 • 10 burpees (9) • 05:00
44. Prepare: 30 • Explain • 04:15
45. Work: 180 • Plank • 03:45
46. Work: 45 • 10 burpees (10) • 00:45
Finish • 00:00
(Total: 100 burpees)
MARY: n/a
ANNOUNCEMENTS: Challenge for the Gloom Champion belt at the Tracks on Tuesday!!
COT: :pray: