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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE HEALTH WITH A TWIST, QUADS/IT BAND

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3:00 Minutes for 6 Rounds
Women: Every 3:00 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

200M RUN
You're working with :40-1:00. 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
FULL BODY DYNAMIC WARM UP

WORKOUT

This version is here just for anyone who simply doesn't have dumbbells today! You can do this version with your sandbag or a bumper plate! You may mix in the row/bike options found in Program C as well. If you've got a single dumbbell you can use - do that!

Every 4 Min for 5 Rounds
(20 Min Total)

7 Plate or Sandbag Burpee
Run 200 Meters
7 Plate or Sandbag Burpee

Rest During any "Leftover" Time

Suggested Weight
Men: Sandbag (50-70#) / Plate: 45#
Women: Sandbag (25-45#) / Plate: 25#

Extra Challenge
Men: Every 3 Min for 6 Rounds
Women: Every 3 Min for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of plate/sandbag should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

PLATE/SANDBAG BURPEE
The plate or sandbag will start right in front of your feet. Plant your hands on the bag or just behind the plate a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag or floor, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the object, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the object by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the arms to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
No Push Up Burpee
Adjust the reps to fit the movement goal window (Sandbag)

200M RUN
You're working with :40-1:00. 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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal Women

9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3 Minutes for 6 Rounds
Women: Every 3 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The row/bike should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

ROW/BIKE
You're working with :40-1:00. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.