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.