freestate Long TABATA

Date: 2024-10-17
AO: freestate
Q: Cannoli
PAX: FIFA (F3 The Capital), Pigeon, Baguette, Deagle, Winston, Bluto, Bachelor, Mark Michael FNGs: None
COUNT: 9
Warm up:

SSH x 15
Hairy Rockettes x 12
Imperial walkers x 12
Plank jacks x 10
Shoulder taps x 10
Mountain climbers x 10
Michael Phelps (OYO)
Cherry pickers x 15

Beatdown:
1 minute work, 15 second rest in between for the following 12 exercises x 2 (Mosey in between) 1) Inchworm (3 merkins when down)
2) Elf on the shelf (w/coupon)
3) Bent over rows (w/coupon)
4) Curls (w/ coupon)
5) Alternating Mosey/sprint across b-ball court
6) People’s chair
7) Dips (on coupon)
8) Coupon press (lying down)
9) Low plank
10) Freddy Mercuries
11) Burpees
12 Squats (w/ coupon)

Mary:
Outlaws (10 each direction)
Reverse crunches x 10
Scissors x 10
Flutters x 10 (normal) x 10 (long) x 5 (short/fast)

Tags: freestate, FIFA (F3 The Capital), Pigeon, Baguette, Deagle, Winston, Bluto, Bachelor, Mark Michael