TUE 31JAN23

BODYWEIGHT

quick minimalist workouts

5 Rounds

60 sec Jump Rope

rest 30 sec

60 sec Burpees

rest 30 sec

30 sec/side Side Plank

rest as needed

BUILD

add muscle, build strength, feel energized

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

ATHLETE

evidence-based, high-intensity functional fitness

10 min EMOM

min 1: 7 DB SC Thruster- 35/50# per hand

min 2: 5 ring MU

+

10 min EMOM

min 1: 6/arm SA DB OHS- 3/50#

min 2: 30-50' HSW

+

10 min EMOM

min 1: 6 DB Burpee Box Step Overs- 35/50# per hand- 20/24"

min 2: 12 alt pistol

+

10 min EMOM

min 1: 10 HSPU

min 2: 5 DB Devil's Press- 35/50# per hand

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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 **