Marky Marc & The Trak Attack 

We were closed for the holiday weekend, but that didn’t stop some of our strong athletes from putting together their own workouts! This morning, I was informed that a particularly brutal track workout was completed, and so obviously we wanted to share this workout with the whole team. We are always inspired by the athletes we work with, and excited when they push themselves out of the gym. We are always open to publishing particularly challenging workouts that we can all do outside the gym, so always feel free to share them with us!  

This workout was programmed and completed by Marc Perez & Mike Trakimas (and shockingly does not include a single pull-up!), and I was not at all surprised with the intensity of the workout, or the competitive nature it brought out between these two.  So here it is…all body weight, no equipment needed! Give it a shot and be sure to thank them next time you see them in class!  

400m Run
21 reps of: Squat Thrust, Sit-ups, Broad Jumps, Surrenders, Push-ups 

400m run

15 reps of: Squat Thrust, Sit-ups, Broad Jumps, Surrenders, Push-ups 

400m run

9 reps of: Squat Thrust, Sit-ups, Broad Jumps, Surrenders, Push-ups 

400m run

*surrenders: stand with hands behind your head, reverse lunge with left leg to kneel down to one knee, then kneel the right knee down putting you in a tall kneeling position, then stand back up again but stepping your left foot forward to a half kneeling position, and standing from there by driving through the left heel.  Be sure to alternate which leg is leading as you kneel and stand.  Make sure to keep your chest up as you complete the movement.  

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