Workout At Home Friday 200424

​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.

---

FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 DB Tricep Extensions
1:00 DB Bent Over Rows
1:00 DB Suitcase Calf Raises

​-Rest as Needed b/t Sets-

(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 6 MINUTES
6 Up-Downs
6 DB Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES
5 Up-Downs
5 DB Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES
​4 Up-Downs
4 DB Hang Power Cleans
(Score is Rounds + Reps)

CORE FINISHER
AMRAP x 5 MINUTES
20 Plank Shoulder Taps
​15 Tuck-ups
20 Deadbugs

---

Notes
FULL-BODY STRENGTH: It's Flex Friday y'all! Perform as many quality reps as possible for each movement within each minute, then rest as needed before starting the next set. Use a moderate to heavy weight and record total reps.

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

​FULL-BODY SPRINT: It's full speed ahead for these 3 AMRAPs of up downs and DB hang power cleans that decrease in rep scheme per AMRAP. The up downs will get those hammies burning so make sure to jump tall when receiving the weight in the hang power cleans. Also note that you'll have 90 seconds of rest after the first AMRAP, then just one minute of rest after the second AMRAP. Flex on, friends!

WARM-UP
ON A 5:00 RUNNING CLOCK
200m Run
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks