WEDNESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 rounds)
15 jump ropes or line jumps
15 arm swings back & fourth
8 inchworms with push ups

PART A
(10-9-8-7-6-5-4-3-2-1)
JUMP OVERS (jump over anything challenging)
HSPU (modify with knees on a chair)
WEIGHTED OBJECT GROUND TO OVERHEAD

REST 5:00

PART B
(OT3:00 x 5 rounds)
20 – 50 perfect strict block pushups, do the push up to a roll of toilet paper. (😉)
*The chest should touch the roll on each rep, making it less range of motion putting more focus on the triceps.
*pick a number that is challenging and stick to it for all sets. It should take you about a minute to that number and finish on the first set. That should be a good number to use. If it takes longer than a minute on the other rounds thats fine, stay with that number. The goal is strength. KEEP THEM PERFECT!

PART C
STRETCH


EQUIPMENT WORKOUT

WARMUP
(3 rounds)
15 jump ropes or line jumps
15 arm swings back & fourth
8 inchworms with push up

PART A
(10-9-8-7-6-5-4-3-2-1)
JUMP OVERS (jump over anything challenging)
HSPU (modify with knees on a chair)
DB SNATCH (reps done on both arms)

REST 5:00

PART B
(OT3:00 x 5 rounds)
20 – 50 DB floor Press
*pick a number that is challenging and stick to it for all sets. It should take you about a minute to that number and finish on the first set. That should be a good number to use. If it takes longer than a minute on the other rounds thats fine, stay with that number. The goal is strength. KEEP THEM PERFECT!

PART C
STRETCH

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