Tuesday 2.21.20


2 min cardio

5 Inchworms

5 Up dog to Down Dog

10 PVC or Broomstick Passthroughs

10 PVC Overhead Squats

10 PVC Push Press

10 KB Swings

Barbell Warmup: if you have a barbell, or do with PVC

5 each: Push Press, Front Squats, Push Jerks, Overhead Squats


Bench Press

3 sets of 5 @ 70-80%

Sub in Floor Press if you don’t have a bench. If using DBs, do 10-12 Reps

Bent Barbell Rows or DB Rows

3 sets of 10

**Right now, we are really just focusing on maintaining our strength!! If you have enough weights and a barbell, feel free to go a little heavier!!


OPTION 1 (barbell):

5 rounds for time:

10 Overhead Squats (Rx 95/65) (Fitness 65/45)

10 Push Press

10 Russian KB Swings (Rx 55/35) (Fitness 35/25)

10 Front Squat

10 Push Jerks

10 Russian KB Swings

Rest 2:00min between rounds.

OPTION 2 (DB/KB equipment):


10 Single Dumbbell/KB Goblet Squat (held in front) 50/35

10 Single DB/KB Push Press- 5 each arm

10 DB/KB Russian Swings

10 Goblet Squats

10 Single Arm Push Jerks- 5 each arm

10 Russian KB Swings

Rest 2:00 min between rounds

OPTION 3 (no equipment)


Use an odd object for the squats, presses and swings. A backpack works great! Load with as much weight as you want. Fill the rest of the pack with a towel to your items from moving around.


4 – 200m Runs

Rest 2 minutes between each run

**if you have a sled (or tire) you can pull, do 4- 100m


Child’s Pose

Up Dog

Down Dog

Deep Squat Hold