April 21 - Split Workouts: Mile, Tabata, 5-min Wheel

½ group – doing Monday’s workout, the other ½ does Tuesday’s

1. Timed Mile

2. Tabata Push-ups, Sit-ups, Squats

10 min. circuit (rotate every 45 sec. – 15 sec. To move between stations)

1. Handstand holds or DownDog pushups

2. Jump Rope

3. Side Raise

4. Plank hold

2nd 1/2 group

5 Minute Wheel – Count reps

Burpees – Wall Ball (guys take15lb or duct tape – girls take 10-12lbs)– KB High Pull (guys take 30lb + up) – Barrier Jumps (over/back is one, jumping over nothing = 4 times for 1 rep) – Thrusters (guys with red bands & big bars, girls with green bands and small bars)

(12-15 min) Superhero – 100 superman, run 200m, 50 total spiderman, run 200m

6:00 AM	Wheel
Andrea Y	367
Byron	202
Carla	264
Celeste	240
Dawn R	241
Donna	182
Heather P	222
Luke	136
Mandy	219
Nicole	255
Scott W	263
Susan	312
Suzette	276
Tammy G	253
Tangela	391
Wendy T.	197

6:00 AM	Mile	Tabata (Pu/Su/Sq)
Alan	7:48	11/17/19
betsy	7:10	11/10/19
Bob	7:11	10/10/16
Brad	8:30	8/10/13
David	7:07	12/19/18
Ed	6:50	18/19/10
Greg	8:27	8/7/9
James	7:11	6/14/10
Jerome	7:40	11/14/20
Jess B	6:31	ns
Jesse	7:44	6/7/15
Jessica	7:05	9/9/18
Lauren	7:15	7/11/15
Lisa	7:46	9/11/15
mark	6:17	7/12/13
Patrick	6:41	8/12/14
Ron	8:32	9/11/16
Than	6:31	7/14/19
Todd	6:31	11/13/22
Victoria	6:55	8/12/17

7:00 AM	Wheel
Anitra	186
Didi	298
Jennifer	313
Lateef	150
Leigh	164
Michael	266
Nathalia	160
Neil	169
Scott L	179
Scott H	201
Stan P	172
Shawn	112

7:00 AM	Mile	Tabata (Pu/Su/Sq)
Andrea	7:20	9/16/15
Jason	6:47	5/17/15
John T	8:08	3/7/5
Megan	7:12	10/13/14
Meredith	9:29	7/8/13
Muffy	9:19	6/10/13
Richard	7:29	4/10/14
Ruth	8:20	5/12/14
Stacy	6:35	8/12/15
Tina	9:02	4/13/13
Tony	9:13	4/8/9
Wallace	9:22	8/8/10
Vicki	9:25	5/7/8

9:30 AM	Mile	Tabata (Pu/Su/Sq)
Amy	9:04	5/9/14
Ashley W	ns	5/9/9
Caryn	16:07	5/4/8
Gigi	10:30	8/8/12
Jamie S	9:12	7/4/12
Lara	ns	12/11/ns
Jill B	7:43	5/9/12
CJ	8:45	16/20/15
Ann	12:48	4/6/10
Nick	9:24	5/3/6
Ann W	9:27	8/5/8