Workout At Home Wednesday 200408

All bodyweight exercises today! 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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BODYWEIGHT PUMP
AMRAP x 4 MINUTES
8 Glute Bridge-Ups
2 Walk-Outs*
8 Alt. Reverse Lunges

-Rest 1:00-

AMRAP x 4 MINUTES
8 Glute Bridge-Ups
2 Walk-Outs*
8 Alt. Reverse Lunges

*Also known as inch worms... from a standing position, walk hands out to plank, then walk back up to standing.

(Score is Rounds + Reps)

FULL-BODY GRIND WORKOUT
EMOM x 12 MINUTES
MIN 1&2 - Run 400m
MIN 3 - Max Burpees

-Rest 3:00-

AMRAP x 10 MINUTES
Run 200m
30 Lateral Hops
10 Up-Downs
(Score is Rounds + Reps)

RECOVERY FLOW
5:00 Flow Yoga or Stretching*
*Your choice. Coach Art enjoys Savasana, a.k.a. corpse pose.

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Notes
BODY WEIGHT PUMP: The bodyweight movements in today's pump sesh aren't designed to be done super-super fast. For each movement, take your time finding proper positions while becoming aware of the muscles you're using.

Rest about 3-5 minutes before moving on to the Full-Body Grind Workout.

FULL-BODY GRIND: What do you get when you mix one part EMOM, one part AMRAP and all bodyweight exercises? You get a total body grinder of workout!

For the first 2 minutes of this 12-minute EMOM, we're looking to complete the 400m run in less than 2 minutes. Shorten the distance as needed. Then max burpees in minute 3.

After a 3-minute rest, dive right into the 10-minute AMRAP. Goal is to move smoothly and swiftly  spending about 1:30-2 minutes per round, or less. Get after it today!
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WARM-UP
ON A 5:00 RUNNING CLOCK, complete the following:
200m Easy Jog
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
200m Easy Jog