Home Workout 7

All of this week’s workouts will be posted in one document tomorrow morning.  This will give you a simple point of reference for repeating these workouts in future weeks.

Day 7 – Conditioning only today

1 round

5 thrusters

100m sprint – can do a stair run if you are staying indoors

10 thrusters

200m sprint – double previous

15 thrusters

300m sprint – a little further

20 thrusters

400m sprint – further again

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Rest 5 mins

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1 round if your weight is heavy (could also reduce the reps)

2 rounds if your weight is light: complete it once, rest 120 secs, complete it again

10 double unders (or gassy alternative)

10 push ups

10 squats

20 double unders

20 push ups

20 squats

30 double unders

30 bent over row – can use bands if you don’t have weights

30 kettlebell swing

40 double unders

40 bent over row

40 kettlebell swing

50 double unders

50 lateral raises – super-light or no weight

50 KB/DB deadlift

100 double unders

100 glute bridge

120 sec rest

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Rest 4 mins

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3 rounds

30 walking lunges

10 burpee