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
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Dumbbell Squats
400m Run

Rest 2 minutes between rounds

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

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Slowest Round Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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
Goblet Squat to Target
Air Squat

400M RUN
You're working with 1:45-2:30. 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, or toe taps to a low target.

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

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
400m Run

Rest 2 minutes between rounds

*Can also use your sandbag for this version!

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Slowest Rounds Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

BARBELL 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

400M RUN
You're working with 1:45-2:30. 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, or toe taps to a low target.

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

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)

Rest 2 minutes between rounds

*Can also use your dumbbells or sandbag for this version!

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Slowest Round Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the bike/row! You should be finishing that part anywhere from 1:45 to absolutely no longer than 2:30! Stay moving during the 2 minutes of rest whether that's walking around or shaking your legs out so they don't tighten up too badly before the next round.

BARBELL 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 1:45-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

Teams of 2:

6 Rounds Each

12 Dumbell Squats
200m Run

Partner 1 completes 1 full round before partner 2 starts. Continue with one partner working while the other rests until both partners have completed 6 rounds each.

*Can also use your barbell or sandbag for this version!

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

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 14:00-18:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 12 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing the 200m anywhere from 0:45 to absolutely no longer than 1:10! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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
Goblet Squat to Target
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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
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.