THURSDAY AT HOME

EQUIPMENT WORKOUT

WARMUP
(3 ROUNDS)
20 shoulder taps in push-up position
8 inchworm with push-ups
:30 sec plank hold

PART A
(EMOM x 12)
EVEN MIN: 30 mountain climbers
ODD MIN: 20 DB deadlifts

PART B
(20-15-10 reps for time)
DB thrusters
T2B (SUB: V-ups)

REST 5:00

(10-15-20 reps for time)
DB thrusters
T2B

DUMBELL WEIGHT & SCALING OPTION
LEVEL 0: 20/15# per hand
LEVEL 1: 30/20# per hand
LEVEL 2: 40/25# per hand
LEVEL 3: 50/35# per hand

PART D
STRETCH

---

NO EQUIPMENT WORKOUT

WARMUP
(3 ROUNDS)
20 shoulder taps in push-up position
8 inchworm with push-ups
:30 sec plank hold

PART A
(EMOM x 12)
EVEN MIN: 30 mountain climbers
ODD MIN: 20 air squats

PART B
(20-15-10 reps for time)
thrusters (with any object)
T2B (SUB: V-ups)

REST 5:00

(10-15-20 reps for time)
Thrusters (with any object)
T2B (SUB: V-ups)

PART D
STRETCH