06/17/2022 - pack - Lift Burnout

AO: The Pack

When: 06/17/2022

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Walker, Caliente, Semper Fi, Smooth Operator, Choo Choo, Straight Shooter


It was a warm morning but a good day for a LIFT workout without any cardio.  We had a few coming in hot so we took several seconds to stretch in warm up so they could set up and then we jumped right in.  I was going for burnout so I did a short, longer, longest workout with the same exercise per round.  We did the exercise for 30 seconds, 10 second break, 45 seconds, 10 second break, and then for a full minute.  We started with heavier weights and dropped as needed.  After each minute round we did a plank or chair sit for a minute (alternating) as well before moving on.  We would take a break every couple of rounds.

1. Push ups – plank

2. Goblet squats – chair sit

3. Core twist – plank

4. Around the worlds – chair sit

5. Bear squats – plank

6. Box cutters – chair sit

7. Overhead tricep press – plank

8. Lunges (your choice) – chair sit

9. Lbc’s – plank

We had to stop after round 8 and do a few stretches as we didn’t have time to do the ninth round.  I also had a booty burnout planned but didn’t have time so I will save for a later date.

I always enjoy starting my day with you ladies.  I’m so thankful for each of you.


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