Bunker Tabata

We had 8 PAX hunker down in the bunker!  Anyone familiar with my PainLab workouts knows I bring my normal set of Athlean-X inspired tools.

Tabata Timer App:  https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en

6 Pack Promise App: https://play.google.com/store/apps/details?id=com.mi.AthleanX&hl=en_US

Athlean-X Youtube: https://www.youtube.com/user/JDCav24

After splitting from The Fighting Yank crowd, we we began our workout.  No FNG’s, but there were a few faces I hadn’t seen before that morning!  We began with a dynamic warmup and an ab circuit via the 6 pack promise app.  The exercises consisted of 7 rounds.  Each exercise in each round was 1 minute long with 30 seconds rest between rounds.

• Rounds #1 and #2
  • Bench overs (for time, 60 seconds)
  • Tricep Extensions (kettlebell), 25 reps in 60 seconds
  • Single-leg high hip bucks – Switch at 30 second mark
  • Kettlebell 2-armed rows – 25-30 reps in 60 seconds
• Rounds #3 and #4
  • Imperial Walkers (for time, 60 seconds)
  • Single-arm overhead press (kettlebell), 15-25 reps in 60 seconds
  • Hindu Squat Through (for time, 60 seconds)
  • Kettlebell bicep curls – 15-25 reps in 30 seconds each arm
• Rounds #5 and #6
  • T-Squares (I didn’t know what else to call them.  T-Square showed me the video of the exercise).  They involve performing a halo in tandem with a reverse lung.  We did these for reps.  10 each side in 60 seconds.
  • Merkins (25-30) in 60 seconds
  • Prisoner Squats (20-25) in 60 seconds
  • Superman Pullups – 25 reps in 60 seconds
• PT Prep Bonus Round
  • Ketllebell Swings – 60 seconds
  • Merkins -25 reps
  • Bodyweight Squats – 25 reps
  • LBCs – 60 seconds
  • Side Straddle Hops – 60 seconds