06/15/2024 Saturday’s Workout
by Ana Liston
WARMUP
LINE DRILL WARM-UP*
Alt. Knee Hug Stretch
Alt. Hamstring Sweep
Toe Walk
Heel Walk
Karaoke
*25ft out and back / each
Into…
3 ROUNDS
:30 Cardio Choice
4 Alt. Groiner w/ Thoracic Twist
4 “Slow” Air Squats + 4 Jumping Air Squats
8 Alt. Elbow Punches
STRENGTH
Back Squat for load:
5-4-3-2-1*
*Start Moderate and build to Heavy.
(Score is Weight)
WORKOUT
“DAD TO THE BONE”
FOR TIME
800m Run
40 Back Squats (155/105)*
800m Run
*Bar must come from the floor.
**Option to row 1000/800m
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 250/200m Row while P2 completes Max Back Squats. Once P1 is finished, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
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