Workout At Home Tuesday 200407

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 to post your score in the comments.

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PUSH x PULL STRENGTH
On a 10:00 running clock...
5-5-5-5
Dumbbell Tempo Front Squats (21x1)*
(Score is Load)

*Tempo is 2 seconds down, 1 second pause, then stand. 1 second pause in stand before going into the next rep.

PUSH x PULL WORKOUT
4 ROUNDS FOR MAX REPS
1:00 - DB Thrusters
1:00 - DB Bent Over Row
1:00 - Up-Downs
1:00 - Single DB Alt. Hang Snatch

-Rest 1:00 b/t Rounds-
(Score is Reps)

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Notes
Opposites definitely attract in today's workout! Get those legs and shoulders warm and toasty for today's strength and conditioning!

PUSH x PULL STRENGTH: On a 10:00 minute running clock, build up to a moderate-heavy/heavy set of 5 tempo dumbbell front squats. Each rep is deliberate and performed under control. Weighted backpack/sandbag can be used as a substitute, adding weight before performing each set, or a single dumbbell holding the ends in each hand. Alternatively, weight can remain the same each set.

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

PUSH x PULL WORKOUT: Our goal is to use a moderate/moderate-heavy weight where you can get at least 7-12 reps in a row. Pick a challenging rep count per movement, and stay consistent through the entire workout. 

(Can substitute a single dumbbell or backpack today. If a backpack is used, substitute waist to overhead for the alternating hang snatch.)
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WARM-UP
AMRAP x 1 MINUTE
Up-Downs

Into,
EMOM x 4 MINUTES*
MIN 1 - :45 Single DB Press
MIN 2 - :45 Single DB Front Squats
*Hold ends of dumbbell in hands