Workout At Home Thursday 200416

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*
EMOM x 12 MINUTES
MIN 1 - 12 Slow DB Sumo Deadlifts
MIN 2 - 12 Slow Push-Ups

(Score is Load)

PUSH X PULL WORKOUT
4 ROUNDS FOR MAX REPS
1:00 - DB Sumo Deadlift High Pulls
1:00 - Burpees
1:00 - DB Push Press
1:00 - Mountain Climbers

​(Score is Reps)

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Notes
PUSH x PULL STRENGTH: It's Tempo Thursday. Goal in today's strength workout is to move slowly with control and feel each rep through the full range of motion.

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

PUSH x PULL WORKOUT: Pull-push-push-pull... What a great workout to balance both our pushing and pulling mechanics! Weight selection should allow for smooth movement and large rep sets within each minute.
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WARM-UP
AMRAP x 5 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats