WEDNESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(1 round)
30 mountain climbers
3 wall climbs
15 air squats
2 wall climbs
10 air squats
1 wall climb
5 air squats

PART A
(EMOM x 20)
EVEN MIN: :30 sec hollow hold
ODD MIN: 15 superman raises w/ pause at top

PART B
(For time)
50 squat jumps
50 inverted row, ise table or bar
50 swing and weighted object
50 alt Reverse Lunges
50 Sit-Ups
50 push ups
50 step ups, use a chair
50 air squats
50 Burpees
50 double unders or 100 single/line jumps

PART C

STRETCH


EQUIPMENT WORKOUT

WARMUP
(1 round)
30 mountain climbers
3 wall climbs
15 air squats
2 wall climbs
10 air squats
1 wall climb
5 air squats

PART A
(EMOM x 20)
EVEN MIN: :30 sec hollow hold
ODD MIN: 15 superman raises w/ pause at top

PART B
(For time)
50 squat jumps
50 Bent Over Barbell Rows @75/55#
50 KB swings @50/35
50 alt Reverse Lunges
50 Sit-Ups
50 Barbell Push Press @75/55#
50 barbell good mornings @75/55#
50 DB thruster @40/25#
50 Burpees
50 double unders or 100 single/line jumps

PART C
STRETCH

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