Workout At Home Monday 200330

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 14 MINUTES
​400m Run
20 Backpack Thrusters
10 Burpees Over Backpack
(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
10 Arnold Presses
20 Alt. Object Slides
​30 Russian Twists

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Notes

Can you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that backpack up; once you complete the Thrusters, place the backpack on the floor and jump down into those Burpees. Just think ... one rep at a time!

Warm-Up

1 ROUND
100m Run
10 Backpack Front Squats
5 Up-Downs over DB
Into ...
1 ROUND
100m Run
10 Backpack Push Press
5 Burpees over DB
Into ...
1 ROUND
100m Run
10 Backpack Thrusters
5 Burpees over DB

​Substitution
You can substitute the backpack for a single dumbbell. Hold the DB horizontal, one DB head in each hand, and get those thrusters done. Set the DB down and do the burpees over the DB.