At Home Workout #39 – May 4th 2020

Get ready for a pool of sweat 2 days in a row….this one is a mental test! How far are you willing to go!

WarmUp

THEN

Perform 8 sets for max reps against a 90sec Clock

1 Backpack Devil Press
1 Alternating Bag 2 Shoulder
1 Back Pack Squat
2 Backpack Devil Press
2 Alternating Bag 2 Shoulder
2 Back Pack Squat
3 Backpack Devil Press
3 Alternating Bag 2 Shoulder
3 Back Pack Squat
4….
and so on

Rest 90sec Between Sets, and start each set where you left the previous
continuing up the ladder of repetitions for all 8 sets
For example, if you get halfway through the round of 5 reps in the first 90 seconds,
you’ll start there and proceed to rounds 6 and beyond in the next set.

THEN

10min EMOM
Min 1 Plank
Min 2: 5 Sit To Stand with No Hands

Workout #2

Non Runners:

*IF YOU HAVENT MOVED UP A LEVEL DO IT THIS WEEK!
Level #1: 30min Run/Walk
Run 30sec-1min, Walk 2min
Level #2: 30min Run/Walk
Run 1min, Walk 1min
*Adjust intervals as needed but keep the
same level for atleast 2 weeks

Runners/Other Activities
Steady State Work
30-45min 130-150HR