HOME WORKOUT

Strength: Back Squat (4 x 4)
Using Barbell
65% x 4
75% x 4
80% x 4
85% x 4

All others – Tempo weighted squat. find a heavy object that you can hold in a front rack. good options are dumbbells, child, case of beer.
Tempo 4030
4 x 4 as heavy as possible

Strength: Shoulder Press (4 x 6)
Using Barbell
60% x 6
70% x 6
75% x 6
80% x 6

All others – Tempo press. find any object that you can press overhead. preferred weights are dumbbells or kettlebells
Tempo 3030
4 x 6 as heavy as possible

WOD: 2 Rounds for reps
4 Min AMRAP
10 Sit Ups
10 Jumping Lunges

1 Min Rest

4 Min AMRAP
10 Weighted Sit Ups
10 Weighted Suitcase Lunges

Options for Weighted:
Sit Ups: 25/35 plate, KB, Single DB, bag of household food (rice, flour, dog food, etc.)
Suitcase Lunges: 25/35 DBx2, KBx2, Platesx2, Twins, basically 2 of any item