THURSDAY AT HOME

WARMUP
(8 rounds)
:20 sec jumping jacks
:10 sec REST
:20 sec superman raises
:10 sec REST
:20 sec inchworm with push up
:10 sec REST

PART A
(4 rounds)
400 meter run
REST 1:00
*if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly run back and try to run back to where you started faster than a minute.

REST 5:00

PART B
(AFAP)
50 hang sumo deadlift highpull
*use 2 milk jugs or 2 items that have some weight to them, do a SDHP but don’t touch the floor.

REST 1:00

50 jump overs
*put something on floor jump over it

REST 3:00

100 inchworms with push up

REST 5:00

100 updowns
*this is a burpee without the push up

REST 5:00

PART C
(4 rounds)
400 meter run
REST 1:00
*if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly run back and try to run back to where you started faster than a minute.

STRETCH (DON’t SKIP THIS)


IF YOU HAVE DUMBBELLS

WARMUP
(8 rounds)
:20 sec jumping jacks
:10 sec REST
:20 sec superman raises
:10 sec REST
:20 sec inchworm with push up
:10 sec REST

PART A
(4 rounds)
400 meter run
REST 1:00
*if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly run back and try to run back to where you started faster than a minute.

REST 5:00

PART B
(AFAP)
50 dumbbell hang sumo deadlift highpull
*do a SDHP but don’t touch the floor.

REST 1:00

50 DB jump overs
*put the dumbells on top of each other and jump over them

REST 3:00

100 inchworms with push up

REST 5:00

100 updowns
*this is a burpee without the push up

REST 5:00

PART C
(4 rounds)
400 meter run
REST 1:00
*if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly run back and try to run back to where you started faster than a minute

STRETCH (DON’t SKIP THIS)

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