28APR2020 – MAKOWODs

By: Mako Athletics

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Makowods-Home Edition 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
10 Shoulder Rotations/Side
Then
2 Rounds:
7 Sit-Ups
4 Side Plank Reaches
10 Alt. Jumping Lunges Wod-W4

BODYWEIGHT

BODYWEIGHT

A) 10 Min. EMOM:
1 – 30 Alt Shoulder Taps in Plank or on Wall
2 – :20s – :25s L-Sit on Floor B) For Time:
21-18-15-12-9
Squat Burpees
Sit-Ups

LIMITED

A) 10 Min EMOM:
1 – 16 Alt. DB Plank Rows
2 – :20s – :25s L-Sit on Floor B) For Time:
21-18-15-12-9
Double DB Sumo DL
Sit-Ups

HOME GYM

A)  10 Min. EMOM:
1 – 8 -10 Strict Pull-Ups
2 – :20s – :25s L-Sit on Floor B) For Time:
21-18-15-12-9
Sumo DL 185-205/135-145
TTB

cool down

COOL DOWN

Twisted Cross (1 min/side)
Thread the Needle (1min/side)
Seated Hamstring Stretch (1 min)

Shark bites

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

MOVE

Jumping Pull-Up Technique

By: Brandon Massie

Tips and progressions to help with the jumping pull-ups.

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