PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Dumbbell Deadlift
12 Push Up + Pull Across

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / Increase Push Up + Pull Across to 16
Women: 35# DBs / Increase Push Up + Pull Across to 16

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Barbell Deadlift
12 Push Up + Pull Across

**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.

Suggestions
Men: 135-165# / 40-50# DB
Women: 85-105# / 25-35# DB

Extra Challenge
Men: 185-225# / Increase Push Up + Pull Across to 16
Women: 125-155# / Increase Push Up + Pull Across to 16

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

8 Rounds

6-10 Sandbag Over Shoulder
12 Push Up + Lateral Drag

**If doing the Extra Challenge - Heavy Bag option of Sandbag Over Shoulder for this one - you may use a lighter sandbag or a dumbbell for Push Up + Drag.

Suggestions
Men: 50-70# Sandbag (10 Reps of Over Shoulder)
Women: 25-45# Sandbag (10 Reps of Over Shoulder)

Extra Challenge
Men: 100-150# Sandbag (6-8 Reps of Over Shoulder)
Women: 60-80# Sandbag (6-8 Reps of Over Shoulder)

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.