Springbata

Backblast: Springbata Where: #ao-ad-astra When: 05/21/2026 @5:30AM Q: @404 PAX: @Waco @casio @Big Toe @Dizzy

Warmup Burndown jumping jacks from 5 Arm circles

The thang: Tabata stations

8 stations: Scissor lift Hamstring Curls (Feet on a yoga ball. Lift your pelvis off the ground similar to glute bridges, then roll the ball in and out) Single dumbell clean and push jerk Hodor Decline Pushup (Feet on a block on its end or on its side) Heavy Calf Raise Tricep Dip Deadlift

Divide up on stations. Each pax performs the exercise at the station for 1/2 of a tabata song, then rotate. Completed two passes through each station.