BEGINNER WORKOUT:

 Strength

3 sets of:

10 Chair/Couch Squats w/heavy object at your chest

&

12 Bicep Curls w/heavy object

Metcon

5 Rounds of:

20 Alternating Step-Ups

10 Push-Ups

Accessory 

3 sets of:

10 Glute Bridges

12 Crunches

16 Alternating Heal Taps

VIDEO REFERENCES: 

Chair Squats - https://www.youtube.com/watch?v=7SlRu9WtUOY

Step-Ups – find a step in your house or outdoors – consider going to the park or adding weight OR here’s a simple way at your house https://www.youtube.com/watch?v=URSssum9K4Q&list=PLdWvFCOAvyr2je51OXZODVtlYARi0P-D4&index=20 

Push-Ups – Consider these modifications https://www.youtube.com/watch?v=qz935NDsM9w&list=PLdWvFCOAvyr2je51OXZODVtlYARi0P-D4&index=23

Glute Bridge - https://www.youtube.com/watch?v=YRqoIM0u0PY

Heal Taps - https://www.youtube.com/watch?v=jfXcyLTuKP4

COMPETITIVE WORKOUT:

Strength

3 sets of:

8 Therapy Squats – hold for 2 seconds at bottom

5-10 Chin-Ups

Metcon

150 Step-Ups  

EMOM of 5 Burpees (beginning 1:00) 

For remainder of minute perform Step-ups 

*For Time

Accessory

3 set of:

10 W’s on ground

12 Glute Bridges – Hold for 2 seconds at top

20 Alternating Heal Taps