06MAY2020 – MAKOWODs

#MAKOWODSGREATAGAIN

3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds
4 Inch Worm + Push Up
10 Jumping Jacks
7 Plank Toe Touches

BODYWEIGHT

BODYWEIGHT

A1) Push-Up 3 Sets (-3) Tempo 32×1
A2) Side Plank Reach Throughs 3x 12/side B) 4 minutes on the Clock:
400m Run
30 Jumping Jacks
AMRAP:
5 Chair Dips + 5 Inchworm Push-Ups
– Rest 2 minutes
x 3 Rounds

LIMITED

A1) S.A. Floor Press 3 x 8-10/side Tempo 31×1
A2) S.A. Row 3x 8-10/side Tempo 31×1 B) 4 minutes on the Clock:
400m Run
50 DU’s
AMRAP:
DB Shoulder to Overhead
– Rest 2 minutes
x 3 Rounds

HOME GYM

A1) Bench Press 3 x 5 Tempo 31×1
A2) Pendlay Row 3x 8-10 Tempo 31×1 B) 4 minutes on the Clock:
400m Run
50 DU’s
AMRAP:
Shoulder to Overhead 115-135/75-95
– Rest 2 minutes
x 3 Rounds

cool down

COOL DOWN

Low Dragon (1min/side)
Seated Tricep (:30/side)
Cobra + Childs Pose (5x)

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

MOVE

Cool Things You Notice Happening Once You Start to Lose Weight

By: Mark Sisson

There’s a tendency to view weight loss as superficial compared to the other stuff. That’s a mistake. Weight loss isn’t just about belt notches and positive experiences with mirrors. It confers measurable and, most importantly, tangible benefits to health, happiness, and daily functionality almost immediately. Fat loss, it turns out, isn’t a flighty pursuit. It solves a lot of serious problems and makes some really cool things happen.
Like what? READ ARTICLE

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