THURSDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50foot bear crawl
10 pushups
10 jump squats

PART A
(2 rounds)
30 flutter kicks
30 Russian twist
30 bicycles
30 alt. Shoulder taps, in push plank

PART B
(3 rounds)
12 jump overs
12 v-ups
12 Burpees

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 2 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 3 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 4 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 5 pushups before getting up

PART C
STRETCH


DUMBELL/EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50foot bear crawl
10 pushups
10 jump squats

PART A
(2 rounds)
30 flutter kicks
30 Russian twist
30 bicycles
30 alt. Shoulder taps, in push plank

PART B
(3 rounds)
12 jump overs
12 v-ups
12 burpee

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 DB burpee (burpee DB deadlift)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Devil press (burpee DB snatch)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Demon press (burpee DB clean & jerk)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Angel of death press (burpee DB squat clean thruster)

PART C
STRETCH

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