Workout At Home Thursday 200423

​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
5 SETS ON A 15:00 CLOCK
10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)
-Rest as Needed b/t Sets-

(Score is Load)

PUSH X PULL WORKOUT
ON A 10:00 RUNNING CLOCK
2:00 Max Plank Hold
2:00 Max DB Deadlifts
2:00 Max DB Push Press
2:00 Max DB Deadlift
2:00 Max Plank Hold

-Rest as Needed-

EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold

​(Score is Rounds + Reps)

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Notes
PUSH x PULL STRENGTH: It's Tempo Thursday. Move smoothly and see each rep through it's full range of motion.

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

PUSH x PULL WORKOUT: We have five 2-minute intervals of work for as many quality reps as possible. Hang on tight for as long as you can and if needed, break for short 3-5 seconds. Rest as needed before diving into the 5-minute EMOM of push-ups into plank hold. Challenge yourself!
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WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees

*Both movements = 1 Set