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Defined @ Home Workout-
A.
3 Rounds: 45 on/ 15 off; (9 minutes)
Turkish Situp – Video
Twisting Bear – Video
– Alternating sides with each rep
Birddog Plank – Video
– Alternating arm and leg lifts or just arms
– Optimize: Perform from knees – Video
Coaches’ Notes:
Move through the circuit above working for 45 seconds with 15 seconds to rest and transition. For all stations focus on slow quality movement.
*Turkish Situp: This can be performed with a bumper plate, light db/kb, weighted backpack, crockpot, etc.. See video!
B.
Complete the following every 2.5 minutes X 6 Rounds; (15 minutes)
6 X Devil’s Press – Video
– Single or Double arm (depending on what type of equipment you have)
9 X Thrusters – Video
– Single or Double arm (depending on what type of equipment you have)
12+ X Burpees over equipment
* Every round add 1 burpee to your total. (12-13-14-15-16-17 reps)
*Hustle Goal: To finish each round in under 100 seconds!
Coaches’ Notes:
Complete each round as fast as possible, resting the remaining of each 2.5 minute round. The goal is to finish with as much time left as possible to rest and recover. Starting with 12 burpees, add 1 burpee each round to your total!
* Devils Press/Thrusters: Using a db, kb, weighted backpack, water jug, etc.. Single or double arm depending on what equipment you have available to you from home. See videos!
C.
Bottom Squat Mobility X 5 minutes – Video
Spend 5-10 minutes in your bottom squat. Let the back round, hug the knees and relax. Watch video for further direction.
*Scale up by adding a pvc/broomstick in overhead position!