TUESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(one time through)
400m run, then
10 air squats
10 inchworms w/ push up
10 alternating lunges
10 inchworms w/pushup
10 alternating side to side lunges
10 inchworms w/pushups

PART A
(OT2:00 x 6 sets)
20 air squats
*every 5 reps pause in the bottom of squat for 5 sec.
*so pause for a 5 count at 5,10,15,20

PART B
(3 rounds)
20 walking lunge steps
6 step ups per leg
15 burpees
REST 2:00

REST 5:00

PART C
(For time)
row or run 400 meter
24 ground to overhead with any weighted object
row or run 400 meter
21 ground to overhead with any weighted object
row or run 400 meter
18 ground to overhead with any weighted object
row or run 400 meter
15 ground to overhead with any weighted object

PART D
STRETCH


DUMBELL/EQUIPMENT WORKOUT

WARMUP
(one time through)
400m run, then
10 air squats
10 inchworms w/ push up
10 alternating lunges
10 inchworms w/pushup
10 alternating side to side lunges
10 inchworms w/pushups

PART A
(OT2:00 x 6 sets)
12 DB squats
*every 3 reps pause in the bottom of squat for 5 sec.
*so pause for a 5 count at 3,6,9,12

PART B
(3 rounds)
20 DB walking lunge steps
6 DB step ups per leg
15 burpees
REST 2:00

REST 5:00

PART C
(For time)
row or run 400 meter
24 DB ground to overhead
row or run 400 meter
21 DB ground to overhead
row or run 400 meter
18 DB ground to overhead
row or run 400 meter
15 DB ground to overhead

PART D
STRETCH

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