Thursday, February 18, 2021

HOME MADE Program

1. Strength

4 Rounds 8/side Weighted Pistol OR Pistol OR 10 - 12 Pause Goblet Squats

10 - 12 Weighted Hip Thrusts

10 - 12 Skull Crushers

2. Conditioning

AMRAP 15

30 - 50 Hand Release Push Ups

40 Jumping Squats

30 Sit Ups

20 Burpees

10/side Jumping Lunges

5 Wall Walks

3. Mobility

8 Intense Handcuff Rotations

https://www.youtube.com/watch?v=0IKGDhbssYQ

BUILT Program

1. Conditioning

“MF Weakness Workout”

For Time

*Machine

100 Bar Facing Burpees

*Machine

36 minute cap

*Machine Options:

- Row 2k

- AAB 100/70 cals

- Run 1 mile outside

- 1,300m Air Runner

Must use the same machine on both ends of the workout. Choose your least favorite.