Workout At Home Thursday 200430​

First things first... HAPPY BIRTHDAY COACH ART!
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 5 MINUTES
12 DB Floor Press

-1:00 Rest-

EMOM x 5 MINUTES
12 DB Romanian Deadlift
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(Score is Weight)

PUSH X PULL WORKOUT
ON A 15:00 RUNNING CLOCK
10 ROUNDS
100m Run
20 Air Squats

In the remaining time,

AMRAP of:
7 Hand-Release Push-Ups
​7 DB Thrusters

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Notes
PUSH x PULL STRENGTH: Take your time moving through both the floor press and the Romanian deadlifts in this strength workout. If you have lighter dumbbells, move with a 3-second tempo in each direction, up and down. If you have heavier dumbbells, feel free to use one and move at a steady pace throughout the range of motion.

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

PUSH x PULL WORKOUT: We get to pick up the speed a bit with this 15-minute conditioning workout. If unable to run, pick a cardio movement to do for 30 seconds--jumping jacks, jump rope, mountain climbers, etc. Focus on your posture in the air squats. We're looking to complete the first half in about 8-10 minutes. In the remaining time, finish off with the AMRAP. Feel the burn!
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WARM-UP
4 SETS
:30 DB Strict Press
:30 Goblet Squats

Into,
AMRAP x 1 MINUTE
Max Alt. V-ups