Workout at Keystone park 8am
17928 Gunn Hwy, Odessa, FL
There will be sandbags and teams of 2 or 3 depending on how many show up.

At home workout

With a single DB
21-15-9
Db strict press
Bent over rows
Burpees
*For the db movements that 21-15-9 with the left arm and 21-15-9 with the right arm.

IF you only have barbell go a little heavier
and do

21-15-9
barbell strict press
Bent over rows
Burpees over barbell.

We are still working on getting the physical location back open. You can try this one at home if you have a machine or do this as a running workout. Sorry about not getting workouts up the past few days. We will start posting those again. Follow the private facebook group for info about outdoor and park workouts.

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Gym is closed. here is an at home workout. let me know if you want to borrow equipment.
Warm up
3 Rounds
Run 200
10 air squats
10 push ups

If you have weights at home do
5 sets of 3 back squats at heavy weight.

Wod
800m Run
Then 5 rounds of
15 sits ups
10 lighter weight lunges/ single 50/30 pound dumbell or empty bar in the front rack
Then run 800

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)