
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
prep the body
FOLLOW THE GUIDED WARM-UP
200m Run10 Ankle Rotations (clockwise & counter-clockwise)
7 Scorpion Stretch
4 Inchworms
10 Fire Hydrants
7 Bird Dogs
4 World’s Greatest Stretch

BODYWEIGHT
BODYWEIGHT
20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):400m Run
20 Mountain Climbers
20 Jumping Jacks
15 Burpees
MOVEMENT DEMOS WITHIN VIDEO:
Run Options – 0:15s
Mountain Climbers – 0:41s
Jumping Jacks – 0:56s
Burpees – 1:13
LIMITED
20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):400m Run
20 Alternating Dumbbell or Kettlebell Power Snatch
40 Double Uunders or Jumping Jacks
15 Burpees
MOVEMENT DEMOS WITHIN VIDEO:
Run Options – 0:20sAlternating Dumbbell or Kettlebell Power Snatch – 0:42s
Double Uunders – 1:05
Burpees – 1:25 *Additional Movement Variations – 1:50
For the Alternating Power Snatches:
Medball Ground to Overhead / Plate Ground to Overhead
– Water Jug Snatches
– Bookbag Ground to Overhead
Jump
– Jumping to Step or Over Broomstick
HOME GYM
20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):400m Run
20 Alternating Dumbbell or Kettlebell Power Snatch 50/35
40 Double Unders
12 Pull-Ups / Chest To Bar Pull-Ups
MOVEMENT DEMOS WITHIN VIDEO:
Run Options – 0:20sAlternating Dumbbell or Kettlebell Power Snatch – 0:55s
Double Uunders – 1:18
Pull-Ups / Chest To Bar Pull-Ups – 1:40
cool down
COOL DOWNLizard w/ Knee Over Toe (1min/side)
Pigeon (1min/side)
Twisted Cross (:30/side)
MOVEMENT DEMOS WITHIN VIDEO:
Lizard w/ Knee Over Toe – 0:01sPigeon – 0:20s
Twisted Cross – 0:47s
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!
eat

Connect
