Workout 39

Part 1:

Squats x 3 seconds down and up x 15/15/15

Push-ups x 3 seconds down and up x 10/8/6

Row (of some type) x 3 seconds down and up x 10/8/6

X 3

Part 2:

Kneel to stand x 1 minute

Bear crawl x 1 minute

Rest 1 minute

X 3 rounds

If you have weights or odd-objects, bring those out for Part 1! We’re focusing on the eccentric position (watch video for explanation). Sometimes, it's easy to count in our head a little bit faster than we should be going, so I would suggest you have a timer to see what 3 seconds ACTUALLY looks like. 

Squats x 15 each round

Push-ups and Rows descend in repetitions each round.

Part 2: 

You need a timer for this one! We are doing 1 minute each movement, back to back. Part 2 will take 9 minutes total - but with minimal rest, this one burns!

Modifications/Suggestions: The rest within and between part’s is your call! If you need more rest, take it! If you have multiple weights available to you (whether you have a few dumbbells, or you do these at a gym), try and add weight each round!