“BLITZ ON THE BUNS”
Equip: Med Ball, Heavy Dumbbells (15 lb.), Gliders
WARM-UP:
2 Rounds -
*1 min. x Gliding 4-count Mtn. Climb Squat-Thrust
*10 x Air Squat to Pop-Up Push-Up
Pattern:
5-10-15 x Multi-Joint Exercise
*b/w ea. set, 1 round of the below Return Interval (repeated throughout entire class):
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
SET #1:
5-10-15 x Sumo Squat-Thrust to Bicep Curl (curl happens in the bottom of a sumo squat hold)
*b/w ea. set, 1 round of the below Return Interval:
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
SET #2:
5-10-15 ea. leg x Single-Leg DB Deadlift (DBs in both hands, reach DBs slightly out in front to floor)
*b/w ea. set, 1 round of the below Return Interval:
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
SET #3:
5-10-15 x Push-Up + Gliding Pike-In (mod: gliding tuck-in; hop in w/o gliders)
*b/w ea. set, 1 round of the below Return Interval:
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
SET #4:
5-10-15 x Reverse Plank Glide Out/ In + 2x Seated Shoulder Press (a.k.a. “Yoga Bum Glide)
*b/w ea. set, 1 round of the below Return Interval:
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
SET #5:
5-10-15 x MB Jumping Slam Squat
*b/w ea. set, 1 round of the below Return Interval:
*5 ea. leg x alt. Lunge Thruster
*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)
*5 x Med Ball Clean
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