WARM-UP:
3 Rounds -
*30 sec. x Plank Windshield Wiper Walk
*30 sec. x Extreme Crab Kick
*Dynamic Stretches in place (Elephant Walk, Toe-Hold Squat, Samson Lunge)
7.5 MIN. SET #1:
3 Rounds of 2 min. ON/ 30 sec. OFF -
*5 x Dive Bomber
*5 x Dbl-Arm DB Snatch (finish in X-position)
“ON THE MINUTE” SET #1 (5 min. time limit!):
*20 x Man Maker (mod: no push-ups)
*On the Minute Every Minute: 10 x Bent-Over Row
7.5 MIN. SET #2:
3 Rounds of 2 min. ON/ 30 sec. OFF -
*5 x Right Leg Pistol to Left Leg Lunge (challenge: w/ hanging DBs)
*5 x Left Leg Pistol to Right Leg Lunge (challenge: w/ hanging DBs)
“ON THE MINUTE” SET #2 (5 min. time limit!):
*40 x KB Bottom-Up Thruster
On the Minute Every Minute: 8 x KB Juggle Swing
7.5 MIN. SET #3:
3 Rounds of 2 min. ON/ 30 sec. OFF -
*5 x Sumo Squat + Curl and Press
*5 x DB Deadlift Jump Squat
“ON THE MINUTE” SET #3 (5 min. time limit!):
*60 x alt. KB Goblet Lunge
On the Minute Every Minute: 5 ea. x Single-Arm KB Push Press
ABS (if time):
5 min. AMRAP -
*10 x Flutter Kick Mini-Pike-up
*10 ea. side x Elbow Side Plank + Leg Lift
*10 x Prone Swim Kick + Around-the-World Arms
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