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Components

Bodyweight

Minimal

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Workout

Hardees Biscuit 'n' Gravy

Warm-up

3 Rounds:
1:00 Marching
4 Inchworms
16 Alternating Bodyweight RDLs

Bodyweight (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:
10 Burpees
20 Box/Chair Step Ups

WORKOUT STRATEGY & FLOW:
This is a longer time domain. Start out at 70-80% of your max capacity and maintain that throughout the 15 minutes.
This workout is all about consistency! Just keep moving.

Minimal (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
10 Dumbbell Lateral Burpees
15 Double Dumbbell Deadlifts 50s/35s

WORKOUT STRATEGY & FLOW:
This is a longer time domain. Start out at 70-80% of your max capacity and maintain that throughout the 15 minutes.
This workout is all about consistency! Just keep moving.

Accessories

5:00 Pistol Progression Work:
-Single leg squat from on top of box to floor
-Single leg squat to box
-Single leg rig assisted pistol (hanging onto rig/doorway for balance)

Bonus Stretching
5:00 Corpse Pose
*If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!

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