
#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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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run10 Shoulder Rotations/Side
Then
2 Rounds:
7 Sit-Ups
4 Side Plank Reaches
10 Alt. Jumping Lunges

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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