BBQ was under the weather and shot the text late, so YHC grabbed the Q on short notice and leaned into Covington’s theme of the week — Tabata.

We kicked things off with a solid 5-minute warm-up, then moved the speaker to the front of the courthouse for an upper body Tabata beatdown:

Format: 45 seconds work / 15 seconds rest
Exercises:
• Derkins
• Freak Nasties
• Irkins
• Ramp stair climb

5 full rounds of that goodness.

After smoking the upper body, we took it on the move:
• Lunge walk to a designated spawn point
• Jog around the courthouse
• Lunge walk
• Jog
• Lunge walk
• Jog back to the top

Next up, we hit the ramp work:
• Karaoke up and down
• Side shuffle up and down

Closed it out with 5 minutes of Mary to finish the core.

As usual:
• Triple Respect: Moby
• Double Respect: Einstein
• YHC apparently channeling Rodney Dangerfield — “I don’t get no respect.”
Einstein prayed us out
Jose10k out!

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