2 Rounds 10/10 Big Arm cirles 20 walk lunges steps 10/10 SL glute bridge ups Then.., 2 Rounds 10 DB High pulls w/:3 pause on top :20 HS hold or Plank 10 DB Arnold press :3 Neg Then.., Push Press Set 1: 12 reps 70-80% Set 2: 12 reps Set 3: 12 reps Set 4:…
50-40-30-20-10 Ab-Mat Sit-Ups 25-20-15-10-5 Bike Calories *200m Run + 100m KB/DB Farmers Carry 53/35 After Each Round RX+: 70/53 Farmers Carry
Complete 4 Rounds 30 Band pull aprts 10 Wall balls 10 Bench dips :30 Plank on hands. heels together/squeeze the glutes Then.., Incline Bench press Set 1: 25 light reps Set 2: 5 Top half reps, 5 bottom half reps, 5 full reps Set 3: 2 full reps + 1 reps woth :10 neg 3x…
30 Cals 2 Rounds 10 Down dog push ups :20 Side plank e/s :10 Pullup bar dead hang then.., 2 Rounds with Empty bar 5 Strict press :3 neg 10 BB Deadlift row :3 neg 15 BB Floor press :3neg 30 Burpees Then.., EMOM x 4min. 3 Hang Power Snatch EMOM x 4min. 3 Power…
2 Rounds :30 90/90 flow :30 Alt Lizard :30 Alt pigeon :30 Glute Bridge hold Then.., 2 Rounds 30 Hand release push ups 30 Air squats rest 2:00 2 Rounds 30 Alt vups 30 jumping lunges Then.. 5 sets Back squat 12 reps :3 neg. :1 pause at the bottom superset 20 Narrow stance Goblet…
5min 20 Jumpinh jack 10 Alt step back linges 20 Jumping jack 20 Flutter kicks Then.., 35min. to Finish… 40 SDHP’s 95/65 400m Run 40 Push Press 95/65 400m Run 40 Front Squat 95/65 400m Run 40 Hand Release Push-Ups 400m Run 40 Pull-Ups/RR 400m Run 40 Thrusters 95/65lb 400m Run 40 Lateral Burpees Over…
2 Sets: 30 Alt V-ups 60 Mountain climbers 30 Burpees 60 Mountain Climbers 30 Alt V ups -Rest 3:00 Then.., 3 rds done quickly 30 Band pull aparts 30 banded lat walk 15/15 Then.., Close grip bench press Set 1: 20 Rep light reps. Set 2: 1 Half rep from bottom into 1 full rep…
5 sets 20/15 cal row 15/12 cal bike 400m run rest 2:00 Then.., weighted bench dips feet elevated 1- 20 reps BW 2- 12 reps with plate 3- 10 reps with plate 4- 10 reps -dropset-10 reps- dropset- max reps Then.., BB curls 1- 15 light weight 2- 12 reps :3neg 3- 10 reps :3neg…
2 Sets 3 Rounds 100m run 10 Muscle Snatch 66/55 or EB 100m Run 10 OH squat / FR Lunges Rest 2:00 repeat Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 Rounds Rest 1min. and change weights 1 Squat Clean at 55% every 30 seconds x 5 Rounds Rest 1min….
10min. to finish… 50-40-30-20-10 Russian Twists with 5lb. plate 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups Then… Standing BB strict press Set 1: 10 reps :2 neg Set 2: 8 reps :2 neg Set 3: 6 reps :2 neg Set 4: Max reps with Set #2 load. no tempo Then.., Complete 3 Sets Kneeling DB SA press with…
