Workout At Home Thursday 200326

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.

---

EMOM x 15 MINUTES
MIN 1 - 20 Backpack Thrusters
MIN 2 - 10 Burpees Over Backpack
MIN 3 - 15 Backpack Sit-ups
(No Measure)

OPTIONAL FINISHER
2-3 SETS
MAX Reps Bent Over Back Pack Rows
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
(No Measure)

---

Notes

Tough EMOM today with movements that are going to jack that heart rate up. The thrusters need to be fast from the start. Get them done UNBROKEN! When you get to the burpees over the backpack they need to go non-stop so find a manageable pace. You should be aiming to finish under :50 seconds on both the thrusters and burpees. The sit-ups are meant to be unbroken as well. These should give you a chance to get your heart rate down a bit but after the first two rounds this will really start to fatigue your midline. If they get too tough, do them without the backpack. The reps can be scaled back as these will be tough to maintain for some but the goal should be a challenging, yet a sustainable pace.

Warmp Up

EMOM x 9 MINUTES
​Work for the designated amount of time and rest the remaining time each minute.
Min 1 -- :45 Jog (:15 Rest)
Min 2 -- :30 Up-Downs (:30 Rest)...etc
Min 3 -- :30 Tuck Hold
Min 4 -- :30 Run
Min 5 -- :30 Easy Slow Burpees
Min 6 -- 10 Alt Tuck-Ups
Min 7 -- :15 Sprint
Min 8 -- :30 Fast Burpees
Min 9 -- 10 Alt. V-Ups