THURSDAY AT HOME

NO EQUIPMENT WOKROUT

WARMUP
400m run
THEN
(3 Rounds)
5 push-ups
10 inchworms no push ups
30 shoulder taps in plank position (15 per arm)

PART A
(5 rounds)
:30 sec max reps push ups
:30 sec max reps superman lateral arm raises
:30 sec rest

PART B
(EMOM x 20)
EVEN MIN: 10 HSPU
ODD MIN: 15 any object swings

PART C
STRETCH

EQUIPMENT WOKROUT

WARMUP
400m run
THEN
(3 Rounds)
5 push-ups
10 inchworms no push ups
30 shoulder taps in plank position (15 per arm)

PART A
(5 rounds)
:30 sec max reps DB floor press or DB bench press
:30 sec max reps DB bent over row
:30 sec rest

PART B
(EMOM x 20)
EVEN MIN: 15 DB push presses
ODD MIN: 15 DB swings (KB if you have one)

PART C
STRETCH