ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO-GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, CALVES/ANKLES

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 DB Squats
Run 200 Meters

Rest 2 Min Between Rounds

**This version can also be done with your sandbag.

Suggested Weight Men: 40-50# DBs
Suggested Weight Women: 25-35# DBs

Extra Challenge Men/Women: Increase Squat Reps to 20 Per Round

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 Back Squats
Run 200 Meters

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squat

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 Back Squats
Row 250 Meters
or
15 Cal Bike (Men) / 11 Cal Bike Women

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squat

ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

TEAM VERSION

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds (5 Rounds EACH in I go - You go fashion)

15 Back Squats
Run 200 Meters

Rest while your partner works

**This version can also be done with a sandbag, dumbbells, and/or with the bike row option.

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
So Partner 1 will do one full round while Partner 2 rests. Then when Partner 1 gets back from the 200m run, Partner 2 will start their round while Partner 1 rests. You guys will repeat that pattern until you've both done 5 rounds (10 total).

These rounds are meant to be ALL OUT each time with full recovery while your partner works. Choose a weight for the squats that you can go unbroken with the entire time! Each partner should definitely be finishing their round in under 2 minutes!

BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squat

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.