Workout At Home Friday 200402

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

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AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)

​Can substitute a single or double dumbbell for backpack. See notes.

OPTIONAL FINISHER
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
​*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

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Notes

We are looking for fast rounds and quick transitions with the movements. Everything should be unbroken and try to hold a hard pace on the run. Not a lot of volume in the movements so the goal is to hold unbroken. The load on the ground to overhead should be moderate. We want to see smooth and non-stop movement on the burpee over the backpack, be sure to face the backpack. No lateral jumps today. Keep the run to 1:00 or less. You should aim to keep rounds to 2:00-2:30. We want to see most of you get into the 5th round. Challenge yourself today!!!

Can substitute a single or double Dumbbell for the backpack today. If a single dumbbell is used, do alternating arms on the ground to overheads.
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WARM-UP

​100m Jog
Then...
AMRAP for 5:00 min
7 Backpack Deadlift
7 Backpack Push Press
5 Up-Down

Can use a single or double dumbbell for the warm up.