FRIDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
500m row or 400m run
THEN
(3 rounds)
50ft walking lunge
50ft broad jump
10 air squats

PART A
(4 rounds)
:30 sec max reps Right side split squat
:15 sec right side split squat pause in bottom
:30 REST
:30 sec max reps Left side split squat
:15 sec left side split squats pause in bottom
:30 sec REST

PART B
(8 rounds)
:40 sec max reps burpee squat jump
:20 sec REST
:40 sec ground to overhead with aby weighted object (try a filled back pack)
:20 sec REST

PART C
STRETCH

EQUIPMENT WORKOUT

WARMUP
500m row or 400m run
THEN
(3 rounds)
50ft walking lunge
50ft broad jump
10 air squats

PART A
(4 rounds)
:30 sec max reps Right side DB or KB split squat
:30 REST
:30 sec max reps Left side DB or KB split squat
:30 REST

PART B
(8 rounds)
:40 sec max reps burpee squat jump
:20 sec REST
:40 sec altnating DB or KB snatchs
:20 sec REST

PART C
STRETCH