At Home Workout

Warm-up:

3 Rounds
20 Jumping Jacks
10 Cat+Cows
10 Jumping Squats

Workout:

4 Sets
3:00 AMRAP
25 Double Unders
20 DB Alt Snatches
Max Reps Wall Balls in remaining time
-Rest 1:00 Between Sets
** Scale to have at least :30 for wall balls

Cool Down

3 Rounds
20 Hip Bridges (2 Second Pause at top)
10 Bent Over Rows
1:00 Wall Sit

Advanced at home workout

50 Cal Bike
50 Box Jump Overs
50 Pistols
100 Double Unders
50 Pistols
50 Box Jump Overs
50 Cal Bike
**If no bike sub row or 800m Run

Cool Down w/ barbell

EMOM 6 Minutes
5 Back Squats @80%