Home Workouts – Running, DB Burpees, DU

Good day folks!

We had loaded movements yesterday so we are going to focus mostly on body weight movements today.

3 Rounds:

  • 400m run
  • 15 DB Burpees
  • 50 DU

Point of performance today – Keep your lower back flat when standing up in the burpee. If your back is rounded, it might be an indication of hip flexion ROM issues. Pay attention to your lower back today…ESPECIALLY once you are fatigued (let’s me be frank – running, burpees, and DU…I am ALREADY fatigued).

Home Workouts – Pullups, Burpees, Front Squats

Happy day good people! We have a longer alternating EMOM today. Let’s cap the week off the right way!!!


  • Min 1 – 4 Strict Pullups
  • Min 2 – 10 Burpees
  • Min 3 – 8 Front Squats


  • Pullups – 8 Total Rows (any variation) (4 per side)
    • Band, DB, KB, BB
    • Controlled movement – DON’T GO FAST!
  • Front Squats –
    • If using a KB or DB, 4 per side

Daily Challenge – 15 total minutes of soft tissue work

*Suggestion is to work on the Lats and/or the Quads

Home Workouts – Burpees


  • Burpees (complete as many burpees as possible in 7 minutes)
    • Pay particular attention to the angle of your forearm in the bottom position. Is it vertical or is there an angle? It matters.

Also, stay on top of the strength pieces as much as you can. Even if it is light, you can use tempo or pauses to challenge yourself.