
#MAKOWODSGREATAGAIN

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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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run2 Rounds
4 Inch Worm + Push Up
10 Jumping Jacks
7 Plank Toe Touches

BODYWEIGHT
BODYWEIGHT
A1) Chair Dips 3 sets(-2) @ Tempo 32×1A2) Side Plank Reach Throughs 4x 15-20/side
*Build on sets from last week B) 8 minute AMRAP:
Shuttle Run-10-20-30m
6 – 8 Count Body Builders
Shuttle Run-10-20-30m
20 Alt. Reverse Lunges in Place
LIMITED
A1) SA Floor Press 4 x 8-10 /side @ Tempo 51×1A2) SA Row 4x 10-12/side @ Tempo 31×1
*Build on sets from last week B) 8 minute AMRAP:
Shuttle Run-10-20-30m
12 Alt DB Hang Power Clean & Press
Shuttle Run-10-20-30m
20 Alt. Reverse Single DB FR Lunges in Place
HOME GYM
A) Push Press OT2M5 x 3 @ Tempo 31×1
*Same weight across all sets B 8 minute AMRAP:
25 DU’s
6 Hang Power Clean to Overhead 115-135/75-95
25 DU’s
12 Alt. Reverse BB FR Lunges in Place
cool down
COOL DOWN
Lat Stretch (:30/side)Lizard (1min/side)
Frog (1min)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
EAT
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