Check out Coach Pat! Here he is in this video from

Tabata Songs! (created by PVCF athlete, Jay Driscoll)
⭐⭐⭐
"How Many TABATA Air Squats Can You Do...?" 
Coach Pat gets 150 reps!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)
2.Technique Review: The Burpee Muscle up and Burpee Pull-up (5 min)

3. 🤸‍♀️“Bonanza”🤸‍♂️
AMRAP 20
6 Burpee Bar Muscle Ups
9 Handstand Push-ups
12 Box Jump 30/24”
15 Kettlebell Swings 70/53

LIII: as Rx’d
LII: Sub 6 Burpee Pull-ups or 6 Burpees/6 Pull-up Variation. Piked Press, Down Dog Pike Press or DB press, 53/35 Kettlebell
LI: AMRAP 20
5 Burpees
7 Box Jump
9 DB Press
12 Kettlebell Swings
Rest as needed.

4. Mobility:
Overhead Banded Distraction 2:00/side
Banded Hip Extension 2:00/side


Have fun!

Comment