#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
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!

EAT

Mark’s Bedtime Routine

By: Mark’s Daily Apple

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