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Tue 24JAN23

BODYWEIGHT

quick minimalist workouts


@ SUSTAINED Pace

60 air squats

40 alt lunges

20 sit ups, feet anchored

40 air squats

20 alt lunges

10 sit ups, feet anchored



BUILD

add muscle, build strength, feel energized


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


ATHLETE

evidence-based, high-intensity functional fitness


6 min AMRAP @ GAME Pace

2-4-6-8-10-12-. . .

alt pistols

DB Squat Snatch- 35/50#

+

12 min AMRAP@ GAME Pace

8 C2B

25' DB FR Lunge- 35/50# per hand

10 DB Facing Burpees

25' DB FR Lunge- 35/50# per hand

+

5 Sets @ HARD Effort

Every 8 min

45/55 cal AB


 

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 **




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