Northeast Tennessee

Backatta Tabata and The Jackmuda Triangle

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

12 Pax met for a soggy, rainy, 60 degree morning o’fun.

DISCLAIMER
COP
A mosey, some arm circles, some other stuff.
THE THANG

Mosey to the pull up bars.

Warm up – The Jackmuda Triangle(R)

3 cones – divide pax up into 3 sets evenly among the cones. Can set up 2 sets of cones for social distancing, if needed.

  1. Bearcrawl to 10 Plank Jack
  2. Crabwalk to 10 Crab Jacks
  3. Walking Lunge to 10 Smurf Jacks (SSH from squat position)

Ascend the ladder 1,2,3,4,5 until time is called.

Tabata Set 1
1. Burpees
2. Mountain Climbers
Rest for 1:30

Tabata Set 2
1. Broad Jumps
2. Dry docks
Rest for 1:30

Tabata Set 3
1. Squat Jumps
2. Hand-release merkins
Rest 1:30

Tabata Set 4
1. Plank pulls
2. High Knees

Tabata Set 5 (if needed)
1. Pickle Pounders
2. Pullups / Negatives

Mosey back

MARY
60 second plank.
CIRCLE OF TRUST
PRAYER

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