MONDAY AT HOME

WARMUP
(one time through)
200 meter run, then:
15 lunges per leg
10 superman raises
15 lunges per leg
10 push ups

NO EQUIPMENT WORKOUT

STRENGTH WORK
(5 rounds)
:30 sec max reps inverted row****
:30 sec max reps push ups (strict be perfect, build the strength)
:30 sec plank hold
:30 sec REST

**** for this its like a ring row. If you have something like your kitchen table to lay under and pull your chest to, just like a ring row.****

THEN

(3 Rounds for time)
400m Run
21 Burpees

REST 3:00

(6 rounds for time)
250 meter run
12 burpees

THEN

STRETCH

WARMUP
(one time through)
200 meter run, then:
15 lunges per leg
10 superman raises
15 lunges per leg
10 push ups

DB/EQUIPMENT WORKOUT

STRENGTH WORK
(5 rounds)
:30 sec max reps inverted row****
:30 sec max reps push ups (strict be perfect, build the strength)
:30 sec plank hold
:30 sec REST

**** for this its like a ring row. If you have something like your kitchen table to lay under and pull your chest to, just like a ring row. If you have it you can do ring rows or an inverted row hanging from a barbell in the squat rack.****

THEN

(3 Rounds for time)
400m Run
21 Burpees

REST 3:00

(6 rounds for time)
250 meter run
12 burpees

THEN

STRETCH