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Workout: 1_9_2021

It’s a cold Saturday here in Austin, but we’ve got what you need to get warm and stay warm!

Warm up

1) Loop Run x 1

2) 2x: 1 min jump rope + arm circles x 20F/20B + hip lifts x 5

3) 2x: Supine scorpion x 4 + Push up to cobra x 5 + Forward lunge rotation x 4

4) 3x: 30s HS Hold!!!

Strength

EMOM Alternating Minutes 12

1) Lateral Box Jump Overs x 12 + Barbell Row x 8

2) Fence Run >< + RDL x 8

Work

Complete 3 sets of part 1 then 3 sets of part 2. Once you have finished both, go back to the top and repeat until coach stops the time.

1)

  • Ski x 125 (or 25s sprint)
  • Plate Ground to OH x 8
  • Plate Push >< x 1

2)

  • Sprinter lunges x 12
  • Deficit Push Ups x 10
  • 15s chin over bar hold
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5540B N. Lamar Blvd
Austin, Texas 78751

(512) 914-5080

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