Workout At Home Tuesday 200505

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
4 SETS ON A 12:00 CLOCK
10/10 DB Suitcase Split Squats
10/10 DB Bent Over Rows

PUSH X PULL WORKOUT
AMRAP x 8 MINUTES
1-2-3-4... DBL DB Thrusters
2-4-6-8... Lateral Up-Down Over DB

-2:00 Rest-

AMRAP x 8 MINUTES
2-4-6-8... Single DB Thruster
1-2-3-4... Lateral Burpee Over DB

(Score is Rounds + Reps)

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Notes
PUSH x PULL STRENGTH: We switch things up with single leg/single arm strength. 12 minutes allows for enough time to complete four sets of suitcase split squats and bent over rows while getting at least one minute of rest between sets. On the DB split squats, you'll get into an optimal lunge position and steadily drop your back knee while keeping the dumbbells locked tight to your sides. On the bent-over rows, hinge at your hip with a solid, flat back. Keep your elbow close to your side and squeeze your back--lat and shoulder blade--as you row the DB upward.

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

PUSH x PULL WORKOUT: Y'all are gonna love this spicy combo! While we have two 8-minute AMRAPs along with a 2-minute rest, it's the rep scheme for these movements that will get crazy caliente. For the first AMRAP, the double DB thrusters increase one rep per round, while the lateral up-down over DB increases by two reps.

In the second AMRAP, we use a single DB for the thruster holding both heads in the front rack position. The single DB thrusters increase by two reps per round, whereas the lateral burpee over DB increases by one rep per round. Wanna kick it up a notch? Switch to dumbbell-facing burpees!

Be sure to send a coach a message to let one of us know you survived this one! Have fun!

WARM-UP
EMOM x 4 MINUTES
10 Up-Downs + Max Good Mornings

Into,
AMRAP x 1 MINUTE
Air Squats