Saturday FiA workout –
Warm up long lap with squares and. to the stop and down to parking lot near baseball field and bathrooms.
Dynamic warm ups-down and jog back
High knees
Butt kicks
Knee pulls
Toy soldiers
Shuffles – 2x
Squat walks-2x
Lunge walks
Walking single leg dead lifts
Karaokes
1/2 speed
3/4 speed
Full sprint
Jog back
Dozens- each time add one exercise – cut off when everyone is close to being finished – if you finish early – do finisher see below
1 Sprint across parking lot and back
2 burpees
3 star jumps
4 broad jump, crab walk back (end of Mat)
5 rock bottom squat to a lunge (each side)
6 push ups
7 sit up punch (with weights optional)- each 8 curtsy lunge with front arm raise – total #
9 renegade rows – each side
10 bad boy skaters (with weights) – each side
11 deadlift to upright row
12 man makers – push up, row, row, squat, curl, press
Finisher-
Shuffle small square
25 crunches
Skip small square
25 reverse crunches
Jog small square
25 sit ups
Walk until done or jog (your choice)
Mobility stretching to finish
FiA Knoxville 