01/13/2022 - rosewater - The Big Game

AO: Rosewater

When: 01/13/2022



Number of Pax: 4

Number of FNGS: 0

Pax Names:

DIY, Songbird, The Professor, Tex


GO DAWGS! We celebrated the SEC Champs with a football game inspired workout.

Two teams did different sets in Quarter 1, then switched sets in Quarter 2. At half time some of us entered the “transfer portal” (switched teams) and we did two more sets in Quarters 3 and 4, switching sets between quarters. Each quarter was 5 min of work, cycling through the set AMRAP style. Between quarters (timeouts!) we ran laps and did “touchdowns.” We even brought in the BANDS! (exercise bands, that is)

Team 1- BANDS 5 min
3 Man Makers
5L, 5R Banded Lateral Walk
10 Hip bridges with band: up, out, in, down
5L, 5R Banded Step Out Squat

Timeout lap

Team 2- WEIGHTS 5 min
3 Deck Squats
5 Total Body Extensions
10 DB curls
10 OH press
10 Bent Over Rows

Timeout lap

Halftime – mix up the teams

Team 1- BANDS 5 min
10L, 10R Banded Clamshell
20 Banded Bicycles
5 Banded Plank to Bear
20 Penguin Crunch- holding band over head/ parallel to ground crunch ride side, then left

Timeout Touchdown

Team 2- WEIGHTS 5 min
10 Russian Twists (L/R is 1)
10 Deadlifts
10 Squats
5L, 5R SL DL w/ or w/o row


We cooled down with some wonderful stretches using the resistance bands!



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