DATE

2022/10/08 SAMSTAG Lessonplan

BARBARA // BENCHMARK
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds.

TIMECAP: 32:00

Partner option:
10 rounds with a partner, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

DYNAMIC WARM-UP | 6:00
AMRAP 5:
:30 bike, row, skierg, or air runner
10 alternating plank reach throughs
10 kipping swings
10 alternating lunges

WORKOUT PREP | 10:00
Every 2:00 for 3 sets:
5 pull-ups
7 push-ups
9 sit-ups
11 air squats

STRETCHING | 5:00
3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 Samson stretch/side