FOR TIME:
20 - 18 - 16 - 14 - 12 - 10
Dumbbell Squats
Burpees
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Air Squats
3 Inchworms with a Push Up
10 V-Ups
1:00 of Freestyle Jump Rope
Specific Warm Up
The only thing that really needs specific warming up today is your dumbbell squats. Depending on the weight of the dumbbells available to you, these can be with a single dumbbell in a goblet hold, single dumbbell front rack, or double dumbbells/double kettlebells. Take time to work your way up and play with which variation best suits your needs. After that, I suppose you should do a few Burpees...
Workout of the Day
FOR TIME:
20 - 18 - 16 - 14 - 12 - 10
Workout Notes
This workout should be spiiiiiicy. These movements have a way of working against each other and making each other fatigue extra fast. The positive thing here is that the rep scheme is descending, so you should be able to keep up a pretty high work rate all the way through. Theoretically…
Make sure that you choose a dumbbell loading that allows you to get through the 20 and the 18 unbroken! After that, who knows what will happen : )
Optional Accessory Work
3 ROUNDS
1:00 of Glute Bridge March
1:00 Rest
Then…
Accumulate 15 - 30 Nordic Curls in as few sets as possible. (If you cannot set up the Nordic Curl, accumulate 5-10 Hamstring Walkouts.)
Cool Down
1-2min in Pigeon / Figure 4 on Each Leg
1-2min in Forward Folds