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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

Tabata (:20s Work/:10s Rest)
1: Jumping Squats
2: Reverse Lunges
3: Plank Hold
x 3 Rounds

wod-w4

BODYWEIGHT

BODYWEIGHT

A) :90s On The Clock:
8 HSPU or Hand Release Push-Ups [Demo - 0:22s]
AMRAP: Hollow Rocks [Demo - 0:59s]
- Rest :30 seconds
x 4 Rounds

B) 12 Min. AMRAP: [Demo - 1:23]
20 Jumping Jacks
10 Alt. Reverse Lunges in Place
10 No Push-Up Burpee

LIMITED

A) :90s On The Clock:
8 Single Arm DB Strict Press/Side [Demo - 0:24s]
AMRAP: Hollow Rocks [Demo - 0:47s]
- Rest :30 Seconds
x 4 Rounds

B) 12 Min. AMRAP: [Demo - 1:10]
20 DB Hop Overs
10 Alt. SA DB Squat Cleans
10 No Push-Up Burpee

HOME GYM

A) :90s On The Clock:
8 BB Strict Press 60%-65% [Demo - 0:27s]
AMRAP: Hollow Rocks [Demo - 0:39s]
- Rest :30 Seconds
x 4 Rounds

B) 12 Min. AMRAP: [Demo - 0:58s]
30 Double Unders
5 Squat Cleans 155/105
10 HSPU's
100m Run btw. Rounds

cool down

COOL DOWN

Standing Quad Stretch (:30/side)
Seated Tri Stretch (:30/side)
Childs Pose (1-2min)

Shark bites

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

MOVE

Moving Through the Hollow Body Position - Building on Our Basic Positions

Tips:
Get Started Off Right: Complete first thing in the morning and get some easy early wins to the day!

Awareness:
Are your movements improving? How do your gymnastics feel?

Challenge:
5-7 Days This Week, Complete the Following:
Butt & Gut
:30s Work / :30s Rest
- Rocks/Ups/Holds
- Glute Bridge/Single Leg Bridge
5 Rounds Minimum (10 minutes)

Can add one round each day *Max 10 rounds (20 minutes)

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