WEDNESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(AMRAP in 5)
30 jump ropes
8 inchworm with pushup
:30 sec plank hold

PART A
(EMOM x 12)
EVEN MIN: :30 sec max reps push ups (deficit if you are good at them)
ODD MIN: :30 sec max reps superman lateral raises

PART B
(For Time)
50 double unders (or 100 singles)
15 burpees jump overs (12″ high object)
40 double unders (or 80 singles)
15 burpees jump overs (12″ high object)
30 double unders (or 60 singles)
15 burpees jump overs (12″ high object)
20 double unders (or 40 singles)
15 burpees jump overs (12″ high object)
10 double unders (or 20 singles)
15 burpees jump overs (12″ high object)

PART C
(8 rounds)
:20 sec max reps bent over face pulls (use any object that has some weight)
:10 sec REST

PART D
STRETCH

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EQUIPMENT WORKOUT

WARMUP
(AMRAP in 5)
30 jump ropes
8 inchworm with pushup
:30 sec plank hold

PART A
(EMOM x 12)
EVEN MIN: 8 floor press @55% (or :30 sec max reps DB floor press)
ODD MIN: 8 bent over barbell row (SUB: Dumbell if need to)

PART B
(For Time)
50 double unders (or 100 singles)
15 Devil Press (DB burpees plus snatch)
40 double unders (or 80 singles)
15 Devil Press (DB burpees plus snatch)
30 double unders (or 60 singles)
15 Devil Press (DB burpees plus snatch)
20 double unders (or 40 singles)
15 Devil Press (DB burpees plus snatch)
10 double unders (or 20 singles)
15 Devil Press (DB burpees plus snatch)

PART C
(8 rounds)
:20 sec max reps bent over DB face pulls
:10 sec REST

PART D
STRETCH