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Thursday

Warm up

5 min jog, bike, row or 5 min of dancing with your family

*bonus post a video and tag on social media*

dynamic w/u

10m high knees

10 butt kicks

10 bear crawl

10m backwards bear crawl

200m jog

2 x rest 1 min btw rounds NFT (not for time)

on second round increase intensity

Strength

Back Squats

3 sets for max repetitions with 135/95#

*use the bar empty for 5 reps x 2 sets and stretch or mobilize what you may need*

Then start your working sets.

Keep form PERFECT https://youtu.be/ultWZbUMPL8

Met-Con

150 americana kettlebell swings

ll swings 53/35#

*Every time you stop and rest, you must complete 5 Push-ups, record your reps of push-ups in the notes*

@HOME verison

Warm up

5 min jog, bike, row or 5 min of dancing with your family

*bonus post a video and tag on social media*

dynamic w/u

10m high knees

10 butt kicks

10 bear crawl

10m backwards bear crawl

200m jog

2 x rest 1 min btw rounds NFT (not for time)

on second round increase intensity

Strength / Skill

Air squats

4 sets x max reps

Met-con

150 American swings with a milk jug, a small child, your spouse, soup cans in bag, tire, dumbbells, or anything you want to swing.

*Every time you stop and rest, you must complete 5 Push-ups, record your reps of push-ups in the notes*

Feel free to use your knees if you have to.