FRIDAY AT HOME

WARMUP
(3 Rounds)
100 alternating feet jump ropes
50ft bear crawl
6 inchworms with push up

WOD
(EMOM x 60 minutes)
MIN 1. 15 weighted squats*
MIN 2. 15 v-ups
MIN 3. 10 burpees
MIN 4. 20 walking lunges
MIN 5. 40 double unders*
ATTACK EACH INTERVAL WITH 100% SPEED AND TRY TO STAY UNBROKEN

*SOMETHING YOU COULD DO FOR WEIGHT IS GET AN OLD BACKPACK OR DUFFLE BAG AND FILL IT UP WITH STUFF. IT COULD BE FILLED WITH CANNED GOODS OR ANYTHINNG THAT WILL ADD UP TO SOME GOOD WEIGHT. USE IT TO SQUAT.

*REMEBER IF YOU HAVEN’T GOT A ROPE DO LINE JUMPS. IT 80 SINGLES OR LINE JUMPS TO REPLACE THE DOUBLE UNDERS.

STRETCH (DON’T LET THIS PART GO, ITS VERY IMPORTANT)


IF YOU HAVE DUMBBELLS WORKOUT

WARMUP
(3 Rounds)
100 alternating feet jump ropes
50ft bear crawl
6 inchworms with push up

WOD
(EMOM x 60 minutes)
MIN 1. 15 weighted squats*
MIN 2. 15 v-ups
MIN 3. 10 burpees
MIN 4. 20 walking lunges
MIN 5. 40 double unders*
ATTACK EACH INTERVAL WITH 100% SPEED AND TRY TO STAY UNBROKEN

*SOMETHING YOU COULD DO FOR WEIGHT IS GET AN OLD BACKPACK OR DUFFLE BAG AND FILL IT UP WITH STUFF. IT COULD BE FILLED WITH CANNED GOODS OR ANYTHINNG THAT WILL ADD UP TO SOME GOOD WEIGHT. USE IT TO SQUAT.

*REMEBER IF YOU HAVEN’T GOT A ROPE DO LINE JUMPS. IT 80 SINGLES OR LINE JUMPS TO REPLACE THE DOUBLE UNDERS.

STRETCH (DON’T LET THIS PART GO, ITS VERY IMPORTANT)

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