"Putting the Pieces Together: Upper Body to Lower Body, then Multi-joint"
EQUIP: Body Bar, 2-Riser Bench, Heavy Dumbbells (DBs), Heavy Kettlebell (KB)
Pattern:
2 Rounds - (6 min.)
1 min. x Upper Body
1 min. x Lower Body
1 min. x Multi-Joint
WARM-UP:
*10 x Toe Hold Squat to Hammy Stretch
*Inchworm Build-Up: Inchworm to Plank - 1 Push-Up - Inch In; then out to 2 P-Up; ...up to 5 P-Up
2 Rounds - (Bodyweight only)
*1 min. x Incline Breakdance Push-Up/ Tri Dip
*1 min. x alt. Single-Leg Elevated Lateral Squat Jump (push up and over bench)
*1 min. x Incline Crouch Push-Up to Knee-Slap Tuck Jump
1 Round - (2 min.) (1 end of body bar anchored at floor)
*1 min. x Landmine Rotational Squat
*1 min. x Landmine alt. Step-Back Lunge + Rotation
3 Rounds - (DBs)
*1 min. x Seated: 3x Bicep Curl - 3x Shoulder Press - 3x OH Triceps Ext.
*1 min. x DB Squat Clean
*1 min. x DB Push-Up to Sumo Squat Curl and Press(mod: straddle bench, DBs on top, w/ or w/o p-up)
1 Round - (2 min.)
*1 min. x Landmine Rotational Squat
*1 min. x Landmine alt. Step-Back Lunge + Rotation
3 Rounds - (Body Bar)
*1 min. x Hang Muscle Power Snatch (no jump, from high hang to stand w/ bar overhead)
*1 min. x alt. OH Lunge + Torso Twist
*1 min. x alt. Thruster to Behind-the-Neck Thruster
1 Round - (2 min.)
*1 min. x Landmine Rotational Squat
*1 min. x Landmine alt. Step-Back Lunge + Rotation
3 Rounds - (Kettlebell)
*1 min. x KB Halo - Fwd. Punch (switch halo direction ea. rep)
*1 min. x KB Goblet Squat Jump
*1 min. x S-A Elevated KB Burpee-Deadlift + Lateral Hop over KB OR KB Halo + Thruster
1 Round - (2 min.)
*1 min. x Landmine Rotational Squat
*1 min. x Landmine alt. Step-Back Lunge + Rotation
3 Rounds - (Mix of Equip.: Body Bar, KB, DBs)
*1 min. x Seated Body Bar Shoulder Press
*1 min. x Sit on Bench to Stand (KB in front rack at chest)(challenge: S-L)
*1 min. x DB T-Push-Up Burpee (2 push-ups (R and L - T) per rep)
1 Round - (2 min.)
*1 min. x Landmine Rotational Squat
*1 min. x Landmine alt. Step-Back Lunge + Rotation
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