Ranger Buddy Tabata

Preamble:

We partnered up in Ranger Buddy pairs for a Tabata workout with kettlebells. Santa Clause was back in the gloom with us this AM. The rain held off until after COT. Great morning!

The Thang:

Two-Man Tabata 2 Minute Rounds with 20 seconds of rest.

Partner 1 does SSH’s partner 2 does 20 curls with kettlebell then the partners switch.

Partner 1 does Lunges partner 2 does 20 Squat with kettlebell then switch.

Partner 1 does Superman’s partner 2 does 30 Good mornings with kettlebell then switch.

Partner 1 does 30 Leg Lifters partner 2 does Skull Crushers with kettlebell then switch.

RINSE & REPEAT

Burpee and Hill

Partner 1 does burpees with coupon non-stop while partner 2 runs down the hill to Crabapple Rd and back. Flapjack and partner 1 runs.

ATM’s

PAX set down the kettlebell for a minute, and circle up to for an ATM. All done in order, with no rest, without leaving plank position. 15 Alternating Shoulder Taps In Cadence (4-count), 10 Copperhead Merkins in cadence, 10 fast Merkins.

Circle up for the final 5 minutes for a round of Mary’s

COT:

Prayers for Sprocket’s dad and his family