AO: RICHMOND HILL
QiC: The Leopard
Date: 03/12/2025
Title: Tabata
Number of HIMs: 13
Chop, Dozer, Duke, Dump truck, GoodShepard, Mudflap, NipTuck, Raid, Shark Tank, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Follow the leader
Grab Cindy circle up on 50yd line
SSH silent count 20
Downward Dog, calfs
Dog Flow (high plank, low plank, dive bomb upward dog, downward dog)
Runner stretch w/ variations
Tha Thang:
Tabata – 4 min each round (Repeat 2x ea round) plus cardio
Round 1
Sumo Squat
Alternating Merkins
Kettlebell swings
AM Hammers
Together Leopard crawl to 20yd line and back
Round 2
Jump Overs
Decline Merkins
Curls
BB Sit-ups
Together Sprint (70%) to 50 yd line jog back
Round 3
Squats
Diamond Merkins
Lawn mower pulls
Heal taps
Together Sprint (81%) to 50 yd line and jog back
Round 4
Alt Lunges
Decline Merkins
Dips
V-ups
Together Leopard crawl to 20yd line and back
Sally – 4 Min high/low plank (made it 1/3 of the way)
End with more core ex.
COT:
Miracle grow recovery
Old yeller where ya at?
Missing pax and those with injuries
Unspoken
