Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CHEST OPENER, POSTERIOR CHAIN RELEASE

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

Rest 3 Minutes

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the runs!

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM B

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

Rest 3 Minutes

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

No weight needed today!

Extra Challenge: Increase push up reps to 25 and supine row reps to 20!

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:15 per round. Choose a variation on the push ups that you can complete 20 reps in not more than 4 sets each time, they shouldn't take more than a minute. For the supine rows, 15 reps should be completed in 1-3 sets the whole way. Because you get a nice long break in the middle, try to really push the pace on the runs!

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

Rest 3 Minutes between

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the bike/row.

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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.