Reverse Pyramid get it hot!

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