EQUIPMENT: 2-Riser Bench, Mat, Heavy DBs
"30 REPS ON/ 30 SECONDS OFF"
WARM-UP: Count out every rep together today!
A)
3 Rounds (squat) -
10 x Air Squat
10 x Sumo Squat
10 x Weightless OH Squat
-30 sec. ACTIVE STRETCH b/w rounds
B)
3 Rounds (push-up) -
10 x Knee Push-Up
10 x Push-Up (even if you do knee push-up, just hit toes in plank OR incline)
10 x X-Body Push-Up (mod: incline)
-30 sec. ACTIVE STRETCH b/w rounds
---------------------------------
SET #1 (thruster):
3 Rounds -
10 x Thruster
10 x Lunge Thruster
10 x 1DB Deck Squat + Thruster (mod: no weight)
-30 sec. REST b/w rounds
SET #2 (burpee):
3 Rounds -
10 x Burpee
10 x Plank Rowing Squat-Thrust (row R + row L + hop in, pwr. clean, push press)
10 x DB Burpee
-30 sec. REST b/w rounds
SET #3 (lunge):
3 Rounds -
10 ea. leg x Side Lunge (DBs in front rack)(10 x R, then 10 x L)
10 ea. leg x Bulgarian Split Squat (chllge: DB Front Rack)(10 x R, then 10 x L)
10 ea. leg x OH Step-Back Lunge + Step-Up to box (10 x R, then 10 x L)(mod: front rack)
-30 sec. REST b/w rounds
SET #4 (plyos):
3 Rounds -
10 x Squat-Touch Box Jump
10 x Lateral Hop over box (over and back = 1)(mod: phantom hop box)
10 x Pike Jump (sub: Tuck Jump)
-30 sec. REST b/w rounds
SET #5 (abs):
3 Rounds -
10 x V-Up (challenge: weighted w/ 1DB)
10 x 2DB Sit-Up + Shoulder Press
10 x Chest Press Double-Leg Drop (w/ mat atop bench)
-30 sec. REST b/w rounds
No comments:
Post a Comment