Workout At Home Friday 200417

Grab a couple of dumbbells, or an old backpack 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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FULL-BODY STRENGTH
5 ROUNDS FOR QUALITY*
5 DB Devils Press
10 DB Reverse Lunges

*Goal is quality reps under control for all 5 rounds

(Score is Reps)

FULL-BODY SPRINT WORKOUT
ON A 3:00 RUNNING CLOCK
Max DB Hang Power Cleans
(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES
100m Run
15 Sit-Ups
20 Walking Lunges
(Score is Rounds + Reps)

-Rest 1:00-

ON A 3:00 RUNNING CLOCK
Max DB Hang Power Cleans
(Score is Reps)

CORE FINISHER
5 SETS (:50 ON / :10 OFF)
​Glute Bridge Hold*
*Squeeze abs and glutes to hold top of the bridge

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Notes
FULL-BODY STRENGTH: Quality reps will go a long way with today's strength.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: This conditioning workout is an all-out effort for each of these 3 AMRAPs with one minute of rest between each.

WARM-UP
AMRAP x 1 MINUTE
Max Burpees
-:30 Rest-

AMRAP x 1 MINUTE
Max Reverse Lunges
-:30 Rest-

AMRAP x 2 MINUTE
:30 High Knees
:30 Air Squats