April 22- Split Workouts: Mile, Tabata, 5-min Wheel

Yes - same post as Monday.

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	Mile	Tabata (Pu/Su/Sq)	Wheel
Alicia	7:48	11/17/19	369
Andrea Y	8:03	9/16/18	367
April	7:27	15/12/10	ns
betsy	7:10	11/10/19
Bob	7:11	10/10/16	232
Brad	8:30	8/10/13	235
Bryan	7:21	12/19/25	293
Byron	9:30	12/11/15	202
Carla			264
Celeste	10:11	7/10/12	240
David	7:07	12/19/18	326
Dawn R			241
Dawn S.	7:45	7/17/16
Donna	11:24	ns/9/16	182
Ed	6:50	18/19/10	453
Elizabeth	7:26	10/12/15
Greg	8:27	8/7/9
Heather P			222
James	7:11	6/14/10
Jerome	7:40	11/14/20
Jess B	6:31	ns
Jesse	7:44	6/7/15	223
Jessica	7:05	9/9/18	381
JD	9:16	8/15/16	235
Jill	7:15	9/21/15
Kevin	5:48	4/9/12	ns
Lauren	7:15	7/ns/15	332
Lawrence	8:03	15/20/15
Lisa	7:46	9/11/15	368
Luke	11:13	4/3/9	136
Mandy	11:24	4/11/ns	219
mark	6:17	7/12/13
Nicole	9:01	9/10/15	255
Patrick	6:41	8/12/14
Ron	8:32	9/11/16	270
Scott W			263
Susan	8:35	8/15/10	312
Suzzette	11:02	8/7/12	296
Tammy G	10:29	11/14*/14	253
Tangela	8:35	5/9/12	391
Telly	6:28	9/15/16
Than	6:31	7/14/19	300
Todd	6:31	11/13/22	320
Tonya	8:27	5/16/19	322
Vanessa			242
Victoria	6:55	8/12/17	359
Wendy T.	11:30	8/ns/14	197
7:00 AM	Mile	Tabata (Pu/Su/Sq)	Wheel
Andrea	7:20	9/16/15	345
Anitra	14:51	8/9/10	186
Didi	11:06	7/9/9*	298
Janice	13:33	10/15/15
Jason	6:47	5/17/15	335
Jennifer	9:58	8/11/8	313
John T	8:08	3/7/5	ns
Lateef	12:06	40244	150
Leigh	11:09	12/4/10	164
Mary			386
Megan	7:12	10/13/14	308
Meredith	9:29	7/8/13	275
Michael	7:09	6/8/8	266
Muffy	9:19	6/10/13	242
Nathalia	13:18	4/4/8	160
Neil	7:50	4/8/11	169
Nicolas			210
Richard	7:29	4/10/14	272
Ruth	8:20	5/12/14	304
Scott H	7:52	2/9/9	201
Scott L	19:34	3/2/2	179
Shawn	11:25	5/5/9	112
Stacy	6:35	8/12/15	324
Stan P	8:18	7/7/10	172
Susanne	7:29	10/18/17
Tina	9:02	4/13/13	254
Tony	9:13	4/8/9	204
Vicki	9:25	5/7/8	200
Wallace	9:22	8/8/10	209
Wendy	10:39	7/10/13	200
9:30 AM	Mile	Tabata (Pu/Su/Sq)	Wheel
Alan	7:21	8/7/14	275
Amy	9:04	5/9/14
April	9:08	9/10/11	273
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	269
Lara	ns	12/11/ns
Jill B	7:43	5/9/12
Julie	6:53	10/9/18	326
ME			269
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
6:00 PM	Mile	Tabata (Pu/Su/Sq)	Wheel
Alan	6:25	5/11/13	196
Alyssa			252
Brooke	7:29	8/10/15
Carla			211
Eve			181
JD	9:16
Jen	7:47	6/10/13	190
Jess K			252
Jill	7:26	4/8/11
John	9:59	7/7/14	230
Kevin			252
Michelle S	8:39	8/14/15	281
Natlalie			303
Rebecca			331
Kathy	11:09	5/6/10	228