10m high knees
10m butt kicks
10m bear crawl
10m backward bear crawl
10 jump squats
rest 2 min repeat as much as you need to get warm
+ Stretch & hydrate
10 big circles forward & back
10 I's and Y swings
repeat as needed
5 x 5 @ 75% of 1RM across all sets
*If you do not have a bench or bar, that's ok! You can do floor presses with anything!
5 sets of 10-12 reps (things you can use like a small child or small spouse)
rest 30-60 seconds btw sets
15-9-6-3 for time
Front squats 135/95#
Perform 15 front squats and then 15 dips and then 9 and 9 etc....
* If you do not have a bar you can use a book bag, sandbag, duffle bag, or anything you can hold in front of you and somewhat hug*
*If you do not have rings you can use a box, the couch, even push-ups would suffice here. Be creative if you need any help please comment or message us on our Facebook for faster a reply. Stay moving to stay healthy!