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SATURDAY 200502

Warm-up

200m Jog
10 Spiderman Lunges in place
10 Squats
10 Push ups
15 Hollow Rocks
5 Strict Pullups

With a Dumbbell
8 Goblet Squats
5 strict presses each side
5 Single arm thrusters each side

Get prepped for the workout….


FITNESS and PERFORMANCE 200502

25 Minute AMRAP of….

800m Run
10 Single Arm Dumbbell Thrusters
10 Burpees
10 Single Arm Dumbell Thrusters
10 Strict Pullups

*The first set of thrusters will be with one arm and the second will be with the other arm


At Home Warm-up

2 minutes of Movement – Run/Skip Rope/Etc
20 Arm Circles
15 Waiter Bows
20 Jumping Jacks
10 Squats
10 Push ups


Dumbbell Party at Home

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.


Mobility

Forward Fold
LAX to feet and glutes
Pigeon Stretch
Roll Posterior

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