22MAY2020 – MAKOWODs
#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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prep the body
FOLLOW THE GUIDED WARM-UP
200m Run
3 Rounds:
10 Hand Release Push-Ups
7 Cossack Squats
4 Worlds Greatest Stretch
BODYWEIGHT
BODYWEIGHT
For Time:
75 Air Squats
100ft. Bear Crawl
50 HSPUs
100ft. Bear Crawl
75 Air Squats
LIMITED
For Time:
50 Goblet Squats
50 Alt. DB HPS
50 HSPUs
50 Alt. DB HPS
50 Goblet Squats
HOME GYM
For Time:
50 FS 95/65
50 Alt. DB HPS 50/35
50 Push-Ups
50 Alt. DB HPS
50 BS 95/65
cool down
COOL DOWN
Twisted Cross (1min/side)
Extended Arm Lizard (1min/side)
Seated Cross Shin (1min/side)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
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