Viral Workouts - Week of 04/05/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Overhead Press

5 sets of 8 with a 45lb bar

Back Squat

4 sets of 12 with 45lb bar*

*limit rest to 90 seconds between sets

Met-con-

Seven rounds for time:

5 Dumbbell Overhead Split Squats (reps each leg)

7 Burpees

9 Dumbbell Ground-To- Overheads

12 Dumbbell Russian Twists (R/L = 1 rep)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Five-Ten rounds for fastest effort:

Hill Sprints

*limit rest to 90 seconds b/n efforts.

Cool-down-

800m Walk

Workout C:

Walk or Bike for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Front Squat

4 sets of 12 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Romanian Deadlifts

5 sets of 10 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Met-con-

Five rounds for time:

10 Push-ups

25 Sit-ups

200m Run