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.
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.)
AMRAP x 1 MINUTE
EMOM x 4 MINUTES*
MIN 1 - :45 Single DB Press
MIN 2 - :45 Single DB Front Squats
*Hold ends of dumbbell in hands