FRIDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds
30 double unders or 60 singles
10 inchworm w/push-ups
10 air squats

PART A
(OT2:00 x 5 sets)
3 Wall walks
*if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking your butt to the ceiling.

PART B
(For time)
50 jump overs
50 high pulls with any weighted object
50 swings any weighted object
50 BW Walking Lunges
50 v-ups
50 push ups
50 situps
50 air Squats
50 ground to overhead any weighted object
50 Double unders or 100 singles/line jumps.

PART C
STRETCH


DUMBBELL/EQUIPMENT WORKOUT

WARMUP
(3 Rounds
30 double unders or 60 singles
10 inchworm w/push-ups
10 air squats

PART A
(OT2:00 x 5 sets)
3 Wall walks
*if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking your butt to the ceiling.

PART B
(For time)
50 jump overs
50 DB Rows
50 DB swings
50 Walking Lunges
50 v-ups
50 DB Clean + jerk
50 situps
50 DB Squats
50 Alt DB Snatch
50 Double unders or 100 singles

PART C
STRETCH


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