ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Butts & Guts
Swap: Sandbag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Chest Opener, Shoulder Stretch

PROGRAM B

WARM UP

Running Warm Up
Overhead Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
15 Bent Over Row

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: Under 22 Min

PROGRAM C

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal Men / 11 Cal Women

20 Push Press

Row 250
or
Bike 15 Cal Men / 11 Cal Women

10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back, coning in your belly or feeling pressure in your pelvic floor when you dip, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench or knees on the ground) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub another movement that compliments the season you're in including any of the BIRTHFIT Functional Progressions, BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, or Overhead Plate Hold