AMRAP with a Lap
June 13, 2018
Genesis Preblast- Building 10s
June 13, 2018

Workout Wednesday at the Nest

  • When: 06/13/2018
  • Q: Half Full
  • Pax: Half Full, Beast, Flow, Bulls Eye

Great way to get over the hump with these ladies this morning. We rocked out our tabata workout this morning and dodged the crazy sprinklers! I borrowed this from another backblast and modified it a little.

The Warm Up

20 Jumping Jacks

20 High Knees

Run a Lap

The Thang

Tabata – 30 sec. work/10 sec. rest (modified from 40/20 for time sake)

High Knees

Squats or Squat Jumps

Plank or Plank Jacks

Sumo Squats


Russian Twists

Donkey Kicks

Double Leg Lift

Mountain Climbers


Crunches or Reverse Crunch

Squat w/ Calf Raise

Tricep Ext/Tricep Dip

Star Jump

Forward Lunge with Twist

Bridge/Single Leg Bridge


High Knee Skips long side of parking lot and Side Shuffle on short end

Repeat 3 times

Workout Quote –

– “When Things Go Wrong, Don’t Go With Them” – Elvis Presley

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