04/10/2020

At home workout 4/10/20

Warmup x3

5 man on fire burpees (google!)

15 mountain climbers 

25 second run in place as fast as possible 

Strength 

5x5 weighted squat with 4 second hold at the bottom (front squat or back squat, your choice) hold the count one one thousand, two one thousand, three one thousand, four one thousand. squeeze those cheeks! 

3 sets of open grip dumbbell curls to failure. 

Using one DB as heavy as possible, touch elbows to sides, hold The DB horizontal, open fingers as wide as possible around the outside of the DB head, curl to chest. Should be slow and controlled. As many reps as possible x 3. 

METCON

“Dumbbell Linda” 

10-9-8-7-6-5-4-3-2-1

DB deadlift

DB squat clean 

DB floor press 

Can also use duffle bag/backpack/odd object/barbell/etc