Get after this at home or campground sprint workout! Sometimes you need to go fast and hard, and that’s what your body needs.
This workout should be done in under 6 minutes. Otherwise you’ve gone too heavy.
The weight you pick should allow you to go unbroken on the bent over rows.
Get 2 weeks of at home workouts FREE at https://thegetbetterproject.com/2weeks
Warm up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
Do your burpees 🙂
2 easy rounds of:
20 banded rows
20 double unders OR 2-4” hops
10 push-ups
1 round of:
10 right arm DB/KB bent over rows
10 left arm DB/KB bent over rows
Campground/At Home Workout
21-15-9 for time:
Right arm DB/KB bent over rows
Left arm DB/KB bent over rows
Double unders with heavy rope
Push-ups on DB handles
RX is 70/50 pound DB/KB
Links you should know about
- Guide to the best at-home gym setup
- 2 free weeks of the Get Better project
- Watch full workout on YouTube