Friday 3.27.2020 (Home Workout)

"HOME WORKOUT"

Option 1Complete as many rounds and reps as possible in 5 minutes of:150 Meter Run, Row, Ski, or 300 Meter Bike, (or 45 seconds of Work)10 Thrusters (Barbell, Kettlebell, Dumbbell, Sandbag, or other Object)Rest 3 minutes, then…Complete as many rounds and reps as possible in 5 minutes of:10 Kettlebell Swings (if you have a DB, swing to eye level; if you have nothing, do 10 No-Push-up Burpees)10 Box Jumps or Step-Ups (or Reverse Lunges)10 Alternating Leg V-UpsRest 3 minutes, then…Repeat for a second round of each (32 minutes total, 20 minute of work)Option 240-60 Minute Hike (loaded or unloaded — ideally unplugged)

"AEROBIC DEVELOPMENT"

40 Minute Run @easy pace*Every 5 minutes, complete:10 Push-ups20 Air Squats30 Second Hollow Hold