Exercise |
Sets |
Reps |
Rest |
Warm Up: |
|
|
|
Frankenstein |
1 |
1L |
|
Inch worm |
1 |
1L |
|
Bent-knee bear crawl |
1 |
1L |
|
Backward bent-knee bear crawl |
1 |
1L |
|
Bunny hop |
1 |
1L |
|
Chimp walk |
1 |
1L |
|
|
|
|
|
SMR |
|
|
|
BB triceps smash |
|
60″Ea |
|
BB adductor smash |
|
60″ea |
|
LAX seated glute smash |
|
90″Ea |
|
-THEN- |
|
|
|
Cat/cow |
|
15 |
|
|
|
|
|
Partner CHAIN (you-go-I-go style) |
|
|
|
A1- Partner 1 jump ropes until Partner 2 finishes |
4 |
|
|
A2- BB Hang Clean |
4 |
8 |
45″-60″ |
BB alt. reverse lunge |
|
|
|
|
|
|
|
EMOM |
|
|
|
B1- DB Renegade row-burpee-curl-OH press |
4 |
10 |
|
B2- Rower sprint |
4 |
120M |
|
B3- SA KB swing to row |
4 |
12ea |
|
B4- Battle rope big waves + Bosu up-up-down-down |
4 |
20+20 |
|
B5- MB OH throw + Heavy Sled Reverse pull |
4 |
10+1L |
30″ |
|
|
|
|
Abs |
|
|
|
Plank w/ finger tap |
3 |
10ea |
|
BW Dead bug |
3 |
10ea |
|
Paloff press |
3 |
10ea |
60″ |