Sat 04FEB23

BODYWEIGHT

quick minimalist workouts

Rest, stretch, mobilize, and/or long aerobic (easy) cardio.

BUILD

add muscle, build strength, feel energized

A. Rear Foot Elevated Dumbbell Split Squat:

5-5-5-5-5/leg

rest 2 min

- 8-9.5 RPE.

B1. Standing Single Arm Cable Bicep Curl:

20 reps

rest 60 sec

B2. Standing Cable Tricep Extension with V-Bar:

20 reps

rest 2 min

x 2 sets fo C

C. 4 Sets @ HARD Effort:

10-12 se Air Bike/Run SPRINT

Rest 2.5-3 min

- CRANK THE POWER UP! ! !

ATHLETE

evidence-based, high-intensity functional fitness

10 min EMOM

min 1: 11/13 cal AB

min 2: 12-15 T2B, UB

rest 5 min

8 Sets @ 85% SUSTAIN

500m Row

rest walk 1:1

- SAME times per round

rest 5 min

10 min EMOM

min 1: 12-15 GHD Sit Ups

min 2: 5 bar MU, UB

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HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

Join the ATOP Community on FaceBook

Not sure what a specific exercise is?

YouTube It

Questions? Scores?

** Put them in the comments below **