"100 to 10 by 10s"
Equip: Mat, 2-Riser Bench, Heavy DBs, Light DBs (i.e. 5s), option: 1 Extra Heavy DB
WARM-UP: 3 min. AMRAP
*3 x Air Squat
*3 x Sumo Squat
*3 x alt. Lunge (R and L = 1)
*3 x Inchworm Out - Push-Up - Inchworm In
SET-REP COUNTDOWN:
100 x Jack Feet Up-Down Bench (challenge: 10x buns-to-box jump every other 10 reps)
90 x Split-Squat DB Swing (switch sides every 15 reps)
80 x Single-Arm Thruster (10x palm-in/ 10x palm-fwd., same on other arm)
70 x Seated Cherry Pick (heavy DBs)(R and L = 2)
60 x Goblet Squat
50 x Elevated Front Lunge-Drive Up (challenge: all 25x R, then all 25x L)(mod: switch legs every 10 reps, then 5 ea. finish)
40 x (Incline) Crouching Push-Up to Squat (challenge: no incline)
30 x Prone: Swim Kick + Around the World (challenge: w/ light DBs)
20 x Suitcase Deadlift to 180 Jump (mod: place DB atop bench)
10 x DB Push-Up + Hop-In to Sumo Squat Hold + 3x Bicep Curl
*Back through from the top @ 1/2 reps ea. exercise
No comments:
Post a Comment