MONDAY 131202

Tabata Thruster

Rest 4:00 then,

Tabata Pull-up

Rest 4:00 then,

Maximum Calories on the Aerodine Bike in 1:00

Note: This is an incredible stimulus. The “Tabata Interval” is twenty seconds of work followed by 10 seconds rest repeated a total of 8 times. The goal is to give 110% effort on the opening work round and then strive to maintain the same number of repetitions on all subsequent rounds. Weight on the Thruster for men is 55lb. to 75lb. and women is 35lb. to 55lb. We are NOT using “Fran” weight. A good goal for our Advanced Athletes is 12 Thruster Repetitions with 75lb. and 12 Pull-up repetitions. The order of march on the Bike’s is the top two scores first, continuing every minute until everyone has participated.

Engagement Dinner for Chris and Ashley

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“The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi

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