Grab a couple of dumbbells, or an old backpack loaded 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.
PUSH x PULL STRENGTH: We start today with a great upper body strength session. Both movements here are meant to be done steady and under control. Choose a relatively moderate to moderate-heavy weight where you're able to work continuously for each of the 30-second segments.
For the single-arm dumbbell floor press, keep wrist and elbow in line and back of the arm gently touching the ground. Then, press weight up extending your elbow.
For the single-arm dumbbell bent over rows, keep your back flat and shoulders back while hinging at the hips. Then, pull weight towards your rib cage squeezing your back and shoulders blade tightly.
Rest 2-5 minutes before moving on to the Push x Pull Workout.
PUSH x PULL WORKOUT: Close out your strength workout with this double-fun double AMRAP metcon! We're looking to keep all transitions between movements fluid to maximize the amount of rounds and reps. You can choose to do the double dumbbell swings similar to Russian kettlebell swings, or swing to overhead like American swings to spice it up! Stay constant with the burpees.
For the double dumbbell bent over rows, focus on squeezing both shoulder blades together while keeping your chest open, back flat, and tummy tightened. Rest 2 minutes then repeat!
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs
*Both movements = 1 Set