ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS 2.0, SHOULDER FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

EMOM 10 Min
(Every Min on the Min for 10 Min)

12 KB/DB Swings
Max Reps Push Up + Dumbbell Drag

Rest 2 Min Before Part 2 Finisher

RX Men: 40-55# DB/KB Swing / 40-55# Drag
RX Women: 25-35# DB/KB Swing / 25-35# Drag

Score: Total Push Up + Pull Across Reps ONLY

Goal: 70 Reps +

**DON'T FORGET THE LITTLE PART 2 FINISHER BELOW!

The load should be light enough that you can knock out 12 unbroken swings each time. Give yourself at least 30 seconds for push up + drags. Choose a variation you can get at least 7 reps in that 30 second window.

Use a different weight for swings and push up + drags if you need to.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the push up and lateral drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

Modify this to push up + taps, go from the knees or elevate the hands if needed. Or, you can even do plank shoulder taps!

Part 2 Finisher

30 Love Taps
30 Russian Twists

Can use same weight as you did in the main workout or modify.

No score for this one.

Just get it done.

MAMAS: Try switching to Deadbugs and Windmills for this part. Or, check out all of the Mama Mods on Members-Only!

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

EMOM 10 Min
(Every Min on the Min for 10 Min)

12 KB/DB Swings
Max Handstand Push Ups

Rest 2 Min Before Part 2 Finisher

RX Men: 40-55# DB/KB Swing
RX Women: 25-35# DB/KB Swing

RX+: Strict Handstand Push Ups ONLY

Score: Total Handstand Push Up Reps ONLY

Goal: 50 Reps +

**DON'T FORGET THE LITTLE PART 2 FINISHER BELOW!

The load should be light enough that you can knock out 12 unbroken swings each time. Give yourself at least 30 seconds for handstand push ups.

The goal is to get at least 5 reps each minute. But, if you are consistently getting 9 or more, switch to strict or even deficit!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box. Hands close enough to the box so that your legs and torso make a 90° angle. You could also do seated strict presses.

Otherwise, just check out Program A!

Part 2 Finisher

30 Love Taps
30 Russian Twists

Can use same weight as you did in the main workout or modify.

No score for this one.

Just get it done.MAMAS: Try switching to Deadbugs and Windmills for this part. Or, check out all of the Mama Mods on Members-Only!

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!