The Thang

Thang 1 – Jump Rope Tabata

:30 seconds of work with a :05 second transition. *AAR – allow more than 5 seconds next time.

R1 – Air Squats

R2 – Jump Rope

R3 – Curls

R4 – Jump Rope

R5 – Low Plank

R6 – Jump Rope

R7 – Lunges

R8 – Jump Rope

R9 – Skull Crushers

R10 – Jump Rope

Mosey to Pavilion

Thang 2 – Station Work

Round 1:

• Station 1 – Run Lap to 3^rd Island and back.
• Station 2 – Using conduit car – Bent Over Row Two Coupons
• Station 3 – Using Kettlebell and Bench – One Arm Row 10 Reps at a time per side
• Station 4 – Using Big Boy Coupon – Chest Press
• Station 5 – Using Regular Coupon – Overhead Press

When the person running the lap returns, we rotate.

Completed one time through all stations then did an intermission.

Intermission – 10 Irkins, 10 Merkins, 10 Carolina Dry Docks … all on my down.

Round 2:

• Same as Round 1

Intermission 2 – 10 Step Ups, 10 Air Squats, 10 Double Step Ups (Stepping up to the table top)

Round 3:

• Station 1 – Run Lap to 3^rd Island and back.
• Station 2 – Using conduit bar – Shoulder Shrug with Two Coupons
• Station 3 – Using Kettlebell – Single Arm Overhead Press 5 Reps at a time per side
• Station 4 – Using Big Boy Coupon – Deadlifts
• Station 5 – Using Regular Coupon – Curls

Mosey back to flags

Mary

Turkish Get-ups x 5

LBC’s IC x 15

Turkish Get-ups x 5

Heel Touches IC x 15

Turkish Get-ups x 5

Recover, Recover!