AT HOME WORKOUT CHALLENGE

Written By Nate Sagez

@Home Workouts:
Outside Option:
AMRAP 20 Minutes
400m Run
30 Plank Shoulder Taps
:20 Hollow Hold
10 Thruster (Dbs or backpack)

Indoor Option: AMRAP 20 Minutes
40 Cross Body Mountain Climber
30 Flutters
20 Plank Shoulder Tap
10 Thruster (Db or Backpack)
*to start the workout and between each round perform 5 updowns

fri.jpg

Warm Up:  2 Rounds
30 sec each:   Alternated moves 2nd round 
Jump Rope/ Jump rope 
Flutter/ Hollow Rock 
Step up/ Air Squat 
Shoulder Tap/ Push up 

Build to a heavy 5 Deadlift 
3 sets: 
5 Deadlift 
9 Low Row 
12 Lat Pull Downs 

Every 2 Minutes: 

  1. 300m Run/ Ski 

  2. Prowler Push Down and Back Twice *use low bar on way back

  3. Row 400/350m 

  4. 15 Burpee 

  5. 20 sit ups/ 20 russian twist 

  6. 30 Kb Swing 

  7. 1:30 Plank 

  8. 30 Ring Rows 

  9. Bike 20/15 Cal 

  10. 200m Farmer Carry

*You have 2 Minutes to complete each station.  Rest remainder   

Nate Sagez
Previous

AT HOME WORKOUT CHALLENGE
Next

AT HOME WORKOUT CHALLENGE