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#MAKOWODSGREATAGAIN

makowods-home edition
3 HOME WORKOUTS OPTIONS:
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor 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

workout-of-the-day-w2

BODYWEIGHT

BODYWEIGHT

A1) Chair Dips 3 sets(-2) @ Tempo 32x1
A2) 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 51x1
A2) SA Row 4x 10-12/side @ Tempo 31x1
*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 OT2M
5 x 3 @ Tempo 31x1
*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

How Do I Add More Healthy Fats?

By: Mark's Daily Apple

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