Defined @ Home Training:

Mobility X 5 Minutes
Couch Stretch for the hip flexors and quads! – Video
Spend 2 minutes per side! 

“The Buildup” (3-5 minutes)
Bulgarian Split Squat – Video
Practice and get comfortable with this movement.
Take 2-3 sets warming up in sets of 10 per leg.
– Add weight if you are comfortable with the movement and ready to increase intensity!

Every 5 Minutes X 3 Rounds; (14 minutes)
Min 1: Air Squats + Isometric Towel Row hold – Video
Min 2: Weighted Goblet Squats + Isometric Towel Row hold
Min 3: Bulgarian Split Squats + Iso metric hold, left side
Min 4: Bulgarian Split Squats + Iso metric hold, right side
Min 5: Rest

Coaches’ Notes:
Every 5 minutes complete the lower body circuit above. For each minute, perform reps for 30 seconds followed by a 15 second isometric hold, followed by 15 seconds to rest and transition to the next station. Rest 75 seconds at the end of each set! Perform your Air squats and Weighted Goblet squats on or near your towel so you can quickly transition to the “HOLD” portion of those minutes without losing time.
*Isometric Towel Row hold: Perform with a small towel or bedsheet. Get into your bottom position setup for your clean or deadlift, with shoulders down and back, pull up as hard as you can for 15 seconds. This should be a 100% maximum contracted effort. Feel this in your lats, middle back and butt! See video!

For time: (20 Minute cap)

42-30-18 reps of the following;
Pushup Variation
Sumo Deadlift High Pull – Video
Side Plank X 30 seconds each side
Run 400 meters

*If you finish with time left on the clock, perform a max wall sit with time remaining!

Coaches’ Notes:
Perform 42 reps of each movement, side plank 30 seconds on each side then run 400 meters, perform 30 reps of each movement, side plank on each side, run 400 meters, complete 18 reps of each, side plank, then run 400 meters. With any time left on the clock, perform a max wall sit with time remaining!
*Pushup Variation: Choose a variation on the Pushup or Handstand Pushup that you can complete for the full 90 reps. Options include: Handstand pushup: kipping or strict, hand release pushups, clapping pushups, pushups from toes or knees, offset pushups, wide or narrow grip pushups. Feel free to vary the style as you progress!
*Sumo Deadlift HighPull: Using a Db, Kb or any object that you can find in the house that is challenging and mimics the movement.
*Run: We have a few options for you today. If you are running outside but dont have a 400 meter mapped out: run 1 minute out, run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes. If you are choosing to stay inside: Perform 1 Minute X Wall Sprints + 1 Minute X Mountain Climbers – Video #1 + Video #2