Workout At Home Thursday 200409

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 -- post your score in the comments too!

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PUSH x PULL STRENGTH*
ON A 10:00 RUNNING CLOCK...
30 Slow DB Floor Press

-Rest 2:00-

30 Slow Up-Right DB Rows

*Break up the reps in sets as needed.

PUSH x PULL WORKOUT
​AMRAP x 20 MINUTES
15 DB Romanian Deadlift
15 DB Hang Clean & Overhead
15 DB Floor Press
2:00 Plank Hold

(Score is Rounds + Reps)

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Notes
PUSH x PULL STRENGTH: Within a 10-minute time frame, you'll get in a mini pump session with the DB floor press and upright row. Both movements are meant to be done slow, smooth, and controlled. For the floor press, choose a relatively heavy weight. Then rest 2 minutes before the upright rows. For the upright rows, it is likely you'll use a lighter DB load, or a backpack. Break up reps in sets as needed.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: Today's movements are all about optimizing opposing forces for a balanced workout. Weight selection should allow for controlled and unbroken reps, perhaps broken up into no more than 2 sets per movement. Plank can be done on elbows or in push-up position. 
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WARM-UP
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES
:30 Single DB Swings
:30 High Knees