Workout for Thursday, September 23rd

At Home Workout

Outdoor/at home workout:

warmup:
8:00 moving warmup

Part A:
Tabata Mountain Climbers
1:00 rest
Tabata Wide hand push-ups
1:00 rest
Tabata Bicycle Crunches
1:00 Rest
Tabata Flutter Kick

6:00 AMRAP:
10 Cossack squat
10 Push-up
10 Broad Jump

2:00 Rest

8:00 AMRAP:
20 forward lunges
20 air squats
20 burpees

Gym Workout

Build Day Part A:
20:00 EMOM:
Min 1) ME Strict Pull-up in 1 Set
Min 2) 12 Heavy Alt SL KB RDL
Min 3) :40 Plank Down/Up
Min 4) 10 KB Front Raise

7:00 AMRAP:
ME Alternating DB/KB Box Step-up

**Hold DB/KB in ea hand**