Pick an option that will feel hard, but that you can push through unbroken.
Options: your choice! Knee to elbow → knee to chest → knee to hip.
🤰 perform 40 Elevated Mountain Climbers (slower pace).
This doesn't have to be super duper fast, but choose an option you can move through in big sets.
Options: adjust to 20-30 reps → place a pillow underneath the back knee → hold onto a counter top or broomstick when performing.
🤰 perform 30-reps of Lunges or Air Squats.
🔥 perform with weight - barbell, dumbbell(s), kettlebell(s), sack of laundry) held anywhere.
Pick an option where you can move through smoothly in sets of 8-10.
🤰/💪 perform 20 Single-arm Snatches, total.
Equipment: one weight like a dumbbell, kettlebell, jug of water or barbell.
Pick an option that you can do at least 5 reps perfectly. Resting between sets is okay, just make sure the rest isn't too long.
Options: perform 10-15 reps → perform a negative (slowly lower down on toes), then push up off of knees → perform entirely on knees.
🤰/💪 perform Elevated Push-ups.
Pick a weight that will challenge you. Should feel hard for 10 reps.
Options: perform Push-up and Renegade Rows on the knees.
💪 perform Squat Clean Thrusters
🤰 perform Mama Maker.
Equipment: pair of weights like dumbbells, kettlebells, or water bottles → Only have one weight? Alternate arms on the Renegade Row, and hold the weight at your chest for the Man-Maker.
✅ Weight for Snatches.
✅ Weight for Man-makers.