Okay, we got your work capacity workout today or, you know, this is more conditioning with lifting mixed in. I am in the gym today because we have some standalone equipment that we don't have upstairs, such as the boxes behind me. We have varying heights. There's a six-inch box, an 18, a 24, and a 12-inch box. So when you're going through, you know, choose a height on the box. that is challenging for you, but still doable for the amount of reps that we're going through. Today's workout, you are going to have five rounds of 10 double dumbbell deadlifts. I want these dumbbells to be heavy, something challenging for those 10 reps. We do have dumbbells down here in the gym. We have them up to 30 pounds. So if you want something heavier, you can grab the dumbbells from upstairs in the weight room and bring them down here for your workout. So 10 heavy dumbbell deadlifts, but something you can get through those 10 reps of unbroken, meaning in a row, you're not having to set them down. But those last couple reps are challenging. Then we're going to go into 10 dumbbell thrusters, and I'll go over all these movements. Then you're going to have 10 either step-ups onto a box or 10 box jumps. Like I said, a challenging height for you. You can stack boxes on top. They have little Velcro tab. on the ends of them and then you're going to finish with 10 pushups so you're going to get through five rounds of that however long that takes you um you can do you know rest as needed but this is yeah you're lifting mixed in with some movements that are going to get your heart rate up so i'm going to go through and demonstrate each of the movements um for you so dead lifts we're going to use two dumbbells for those so i've got my setup back here and feel free to move equipment however you need to. I've got my two dumbbells here. Pull my dumbbells down on my sides and tap that head of the dumbbell on the ground. You can stop that mid-shin if you'd like, or you can take those down to the ground. But our deadlift, our hips go back, back stays nice and clap, tap them on the outsides of my feet, and stand, opening my hips all the way with those. Okay, back staying flat at the top, ten of those, and set the dumbbells down, shake it out if you need to in between. and then we're going to go into 10 of your thrusters. So a thruster is a squat into a press. Okay, so I'm going to go into my squat, dumbbells are on my shoulders. I'm going to stand and press those dumbbells overhead. Back down to my shoulders where I squat, finish with that press overhead. Don't start pressing those dumbbells up until those hips are all the way open and extended. So you'll get your 10 of those. And then we're going to go to the box. You're going to have 10 either step-ups or. or if you are able to jump, 10 box jumps. And then your last movement on their push-ups behind me, this bar is adjustable, right? So if you cannot get a full range of motion on your push-up, either from the toes or from the knees on the ground, you want to find a surface that is elevated and allows you that full range, meaning chest is touching the surface and you're extending the arms at the top. So I'm going to show three different, versions or modifications.

Okay, for a push-up. This first one's going to be on my elevated surface here. I've got my hands shoulder width apart.

My feet are back, so that I have a nice straight line from head to heel, chest all the way down to that bar, and then they extend at the top.

If I need this to be higher, I'm going to pull these yellow tabs in and raise tight.

That allows you to get that chest all the way, okay, to that surface and lock out at the top. If you're able to do them on the ground, okay? Get in a couple.

You can go from the knees. So my pushups from the knees.

Again, hands are just outside the shoulders. My hips are in line. Okay, I don't want my butt sticking up.

Hips are in line all the way to the ground to press up to finish.

Okay, make sure that chest touching the ground and then locking out. Right? And if you're from the toes, same thing. Nice straight line from head to heel. Chest goes all the way to the ground and I'm pushing up and locking out.

Okay. So I'm getting through 10 of those. On your push-ups, if you need to break those up, feel free to do that, meaning you don't need to be able to do 10 in a row. Keep in mind, if you go to failure on push-ups, say your second set-in, you get to your fourth rep, and you can't push back up. You're failing that rep. It's going to take you a lot longer to recover on those than if you were to stop with, say, one to two reps in the tank. meaning I could do another one to two reps, but I'm going to be proactive, and I'm going to stop and shake it out, and that way I can keep, right, say you're going to do 433 for those push-ups instead of going to failure, and then it's going to take you a lot longer to recover and be able to do that same range of motion. Have fun with this one, and we'll see.