Workout At Home Tuesday 200421

​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
5 SETS ON A 15:00 CLOCK
10 DB Forward Suitcase Lunges
10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is load)

PUSH X PULL WORKOUT
ON A 15:00 RUNNING CLOCK
5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into,

AMRAP x 10 MINUTES
21-15-9 DB Front Squat
9-9-9 DB Devil's Press
(Score is Rounds + Reps)

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Notes
PUSH x PULL STRENGTH: Get your quads happy with today's strength workout. The goal here is to perform both movements without putting the dumbbells down. Select a relatively moderate-heavy to heavy weights.

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: On a 15-minute running clock, today's workout starts with 5 minutes of a cardio exercise of your choice. At the 5-minute mark, you'll transition directly into a 10-minute AMRAP of dumbbell front squats and devil's presses. The rep scheme starts with 21 DB front squats then 9 devil's presses, 15 front squats then 9 devil's presses, and so on. After completing the third set of 9 devil's presses, start back at the top with 21 front squats until the clock ends. Enjoy!

WARM-UP
EMOM x 5 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for "Max" Rep Movement
Start each minute with 7 push ups, then with remaining time in that minute perform athlete choice movement.