It had been a while since I had done a beatdown involving pull ups. The more I thought about it I had not done a pull up since the Murph Memorial Day Beatdown. And prior to that it had been since the Covid shutdowns began. So I really felt like doing some pull ups. Well it just so happened I was the Q. So guess what exercise I included today?
Warm up
Mosey over to the parking lot adjacent to the track and circle up.
- SSH x 20 IC
- Windmills x 10 IC
- Grass grabbers x 15 IC
- Arm circle x 10 Fwd/rev each IC
- Self love x 15 IC
- Hillbillies x 15 IC
- Mountain climbers x 20 IC
Next up we performed an Indian Run down the street to the foundry. Sweep the 6. Leave no man behind.
Tha Thang:
It’s Tabata time! I wanted to incorporate a beatdown that addressed all major muscle groups. With a little help from some Youtube workouts I found 10 exercises I wanted to complete. 25/10 Tabata timer was set for 5 stations.
Round 1:
- Pull ups
- Dips
- Rotational merkins
- Bulgarian split squat
- Hamstring RDL
Rinse and repeat
Round 2:
- Human pullovers
- Inverted chin curl
- Long leg bridge
- Derkins
- W’s
Rinse and repeat
Mosey back to the virtual flag. Sweep the 6. Plank for over 1 minute until 6:15.
Countoff, name-o-rama, annoucements, intentions, physically distanced COT.
