DATE: 2021-10-14
AO: Gainesville
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
### Warmup/CoP
Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Arm Circles x14, ic
Imperial Walkers x12, IC
Mosey on to the field
### The Thang
Tabata: The protocol was developed by a researcher named Izumi Tabata in Tokyo in 1996. He found that athletes who performed these extra-intense, four-minute interval workouts five days per week for six weeks increased their anaerobic capacity and VO2 Max (i.e. how much oxygen they could consume during exercise) more than athletes following other protocols. (They also experienced greater metabolism boosts.) And, voila, the tabata workout was born.
20 seconds on, 10 seconds off. 4 min intervals.
– ssh IC, merkins count
– high knees IC, squat to overhead press count
– burpees count, LBCs count
Mosey around the field.
– mountain climbers IC, tuck jumps count
– high plank, low plank
– lunges, shoulder taps
### 6 MoM
12 reps or so of each:
– Big Boi Situps
– Flutter Kicks
– Sweat Angels
– XYs
### CoT
Upcoming AO launch!! Excited to see all the opportunities in the Gainesville area.
F3 The Capital 