Let’s accelerate from last week. (“Accelerate – To increase the pace of Movement.”)
Disclaimer: you vs. you. Form over reps. Give yourself 6 ft or more of space. Don’t get hurt.
1 tabata = 20 seconds of exercise AYG (all you got) + 10 sec rest. Repeat for 8 rounds. 1 tabata should take a total of 4 mins.
Surfees (like a burpee but you jump up to one side, as if you’re standing on a longboard)
1 minute rest (5:00 min)
Carolina Dry Docks = Start in merkin position but with six to the sky. Bend only your elbows, allowing body to drop head toward hands without lowering your six. This is a shoulder exercise.
1 minute rest (10:00 min)
Bonnie Blairs (jumping lunges alternating legs).
1 minute rest (15:00 min)
Clerkin (Clappin’ Merkin).
1 minute rest (20:00 min)
1 minute rest (25:00 min)
Superman – Lie prone on the ground with arms, legs, and head held up as high as possible. Hold position
1 minute rest (30:00 min)
Virtual COT (on Slack, #ao_north_shore) to follow after PAX completes workout.