The gym will be closed. Here is an at home workouts. If you are following along don’t forget to get your bench press in this week. 5 sets of 5 at 70 percent

Warm up
3 rounds
10 walking lunges
10 push ups
run 200

Strength- if you weights do either your bench if you haven’t or backsquats. 5 sets of 5 at 70 percent
If you have only dumbbells do and 8 minute alternating emom
even minutes 15 squats with a single db
odd minutes single arm floor presses 8 each side, or 10-15 push ups

Workouts
4 rounds
400 meter run (if 400 takes you longer than 2 minutes just do 1 minute out and 1 minutes back of running) or 400m machine
20 bent over rows with single db (10 each arm) or 10 bent over rows with a barbell
20 weighted or unweighted lunges (lighter weight. single db or light barbell)