Workout At Home Wednesday 200415

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
"DOUBLE AMRAP"
AMRAP x 5 MINUTES
20 Tuck-ups
20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES
20 Tuck-ups
​20 Air Squats
(Score is Rounds + Reps)

FULL-BODY GRIND WORKOUT
AMRAP x 25 MINUTES
400m Run
50 Double Unders*
50 Push-ups
50 Walking Lunges
400m Run
50 Double Unders*
50 Plank Shoulder Taps
50 Air Squats

*Sub 50 singles

(Score is Rounds + Reps)

​RECOVERY FLOW*
2:00 Slow Walk
3:00 Flow Yoga Stretching**

*Nasal Breathing Only
**Athlete Choice

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Notes
BODY WEIGHT PUMP: Welcome to Body Pump Wednesday! For both the tuck-up and air squat movements, ease into proper positions of each before picking up your pace. Keep those reps consistent and high quality.

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

FULL-BODY GRIND: Today's metcon has a little variety for everyone! This longer AMRAP allows for you to chip away at each movement methodically. Maintain a 2-minute pace on the 400m runs. For the remaining movements, we're looking to get these done in 1-2 sets, no more than 3 sets. Break in sets should last no longer than a 3-5 seconds to shake out arms or legs. Can you get through 2 or more rounds? Stay strong, stay tough, and slay this workout!

WARM-UP
EMOM x 5 MINUTES
50 Single Unders into Max Lunges