Viral workouts - week of 03/29/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Overhead Press

5 sets of 7 with a 45lb bar

Back Squat

5 sets of 10 with 45lb bar*

*limit rest to 90 seconds between sets

Met-con-

Five rounds for time:

7 DB Thrusters

14 Sit-ups

21 Dumbbell Swings, 20lb

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Five rounds for fastest effort

10 Slap Planks (R/L = 1 rep)

5 Burpees

5-10-15 yd Shuttle Sprint

*Rest 90 seconds b/n efforts

Cool-down-

400m Walk

Workout C:

Walk for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Front Squat

5 sets of 10 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Good-mornings

5 sets of 10 reps with 45lb Bar

Met-con-

Five round for max reps each exercise:

45 sec Alternating Reverse Lunges (DB’s optional)

15 sec Rest

45 sec Dumbbell Plank Rows

15 sec Rest

45 sec Supine Toe Touches

15 sec Rest