SATURDAY AT HOME

NO EQUIPMENT WORKOUT

WARM UP
(One time through)
200m jog or (1:00)
20 weight presses (any object)
30 alt. shoulder taps in push-up
position
20 air squats
200m jog or (1:00)

PART A
(EMOM x 12)
MIN 1: :30 sec strict push ups
MIN 2: :30 sec Upright row any object

PART B
(AMRAP in 5)
20 alt. lunges
20 Ground to over head with any object that has some weight to it

REST 2:00 AFTER AMRAP

(AMRAP in 5)
16 alt. lunges
16 Ground to over head with any object that has some weight to it

REST 2:00 AFTER AMRAP

(AMRAP in 5)
10 alt. lunges
10 Ground to over head with any object that has some weight to it

PART C
STRETCH (I THINK TOO MANY OF YOU ARE FORGETTING THIS PART)

DUMBBELL OR EQUIPMENT WORKOUT

WARM UP

(One time through)
200m jog or (1:00)
20 weight presses (any object)
30 alt. shoulder taps in push-up
position
20 air squats
200m jog or (1:00)

PART A
(EMOM x 12)
MIN 1: :30 sec DB strict press
MIN 2: :30 sec DB upright rows

PART B
(AMRAP in 5)
20 DB alt. lunges
20 DB hang power cleans

REST 2:00 AFTER AMRAP

(AMRAP in 5)
16 DB alt. lunges
16 DB hang power cleans

REST 2:00 AFTER AMRAP

(AMRAP in 5)
10 DB alt. lunges
10 DB hang power cleans

PART C
STRETCH (I THINK TOO MANY OF YOU ARE FORGETTING THIS PART)