Saturday Squad


King Tut
10 Burpees
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 Lunges
10 Burpees
25 Shoulder Taps
50 Lunges
100 Sit UPS
10 Burpees
25 Shoulder Taps
50 Lunges
100 Sit UPS
150 Air Squats

If you have a weight vest, wear it!

Reps of respective movements : 10/15/50/75/100
Burpees to plank or elevated item, if not going to ground
Shoulder taps can be a static plank hold of :25
Lunges can be same side, or reverse depending on athlete needs -or- alternating single leg glute bridge
Sit ups can be static hold tuck crunch for an accumulated :90
Squats to target, or static hold against wall for accumulated 2:30
General Warm Up
2 Rounds
:30 Running in place
:30 plank + press into ground, think of leaning into one side with arms straight
:30 push up to down dog
20 or 30 shoulder taps
:30 Spider-Man with twist both directions
:30 Soldier kicks
:30 slow sumo squat
:30 sit ups
:30 Squat therapy, or 5 reps
Movement Specific Warm up
4 Step back, step up burpees
4 step back, jump up burpees
4 jump back, jump up burpees
5 Lunges, same leg
5 lunges, opposite leg
10 lunges, alternating/game time choice
4 sit ups, legs straight
4 sit ups, knees bent + feet down, chest to thighs
4 sit ups, butterfly (hips open)
5 reps of game time choice
8 Air squats, with 3-sec pause at bottom
8 Air squats, with 1-sec pause at bottom
10 reps Air squat at game time choice
Warm Up Round
4 burpees
5 shoulder taps
6 lunges
7 sit ups

8 air squats

Question of the Day
What’s one pair of sneakers you had growing up that you wish you had today?