Coach Mara’s Birthday Workout!

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

For Time!

Pre Party: 460m Run AND 23 Burpeese

Then once entire class is finished go into:

AMRAP 22 of:

  • 7 Swings (16/24)
  • 7 Ball Slams (20/30lbs)
  • 7 KB Clean and Press each arm (16/24)
  • 7 KB RDLs (16/24)
  • 7 KB Upright Rows each arm (16/24)
  • 7 Goblet Squats (16/24)
  • 7 Sit-Ups

As soon as AMRAP 22 is finished go into:

After Party: 460m Run AND 23 Burpeese

Stimulus Goal:

Why Do This Workout? Because it’s Mara birthday and she wants to party. Duration and feel: This workout will take about 35 minutes. The workout will be a grinder/chipper because it’s long. But the weight shouldn’t feel very heavy. You should be able to continuously move through the workout without be stopped by the weight. If you get stopped, the weight is too heavy. Specific warm-up focus: go over the KB movements, but don’t take too long. Scaling Options: Lighter weight. Row instead of run.

POPULAR POSTS

6 Tips for a Healthy Summer

As the weather gets warmer our thoughts turn to summer and all the activities that are much more pleasant to do in the warmer months

Why You Need A Gym Buddy

If you’re a busy person you may be prioritizing rest more than movement to recover from your workday. This can lead to making excuses as

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live