Activation then AMRAP:
Activation:
- 3 Rounds
- 5 YTWs
- 5 Bird Dogs L/R
Workout:
- 20:00 AMRAP
- 5 Push Ups OR 5 Pull Ups
- 10 Push Ups OR 10 Sit Ups
- 15 Air Squats
Today’s workout will start with a bit of activation work for the shoulders, glutes, and core to get you primed and ready for the day. You will then work into a 20:00 AMRAP of push ups, pull ups, and air squats or push ups, sit ups, and air squats depending on your equipment access.
You can scale the pull ups back by using a band, using a box or chair to assist you over the bar, or by performing ring rows if you have that equipment.
Push ups can be modified by dropping to your knees or elevating your hands to perform your reps.
The sit ups can be made easier by anchoring your feet under bells or a couch to give you help with sitting up.
Air squats can be performed to a couch or chair if needed to keep you within a safe range of motion.
Push ups can be modified by dropping to your knees or elevating your hands to perform your reps.
The sit ups can be made easier by anchoring your feet under bells or a couch to give you help with sitting up.
Air squats can be performed to a couch or chair if needed to keep you within a safe range of motion.
This workout can be made more difficult by adding weight to the sit ups or air squats if you are looking for more of a strength challenge rather than a cardio challenge.
Fitness Schedule
Yoga Schedule
Social Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!
All 2:30PM Public Kids classes can be accessed here!