EQUIP: Mat, Heavy DBs (20s), Med Ball
WARM-UP/ INTRO TO RETURN INTERVAL:
*5 x Toe-Hold Squat Stretch
*5 x Inchworm Out + Cobra-to-Down Dog + Inchworm In
*5 ea. leg x Bird Feeder
4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))
*1 x V-Up (then roll to side off of mat)(mod: Tuck-Up)
*1 x Pop-Up Push-Up
*1 x 180 Jump Squat (R and L = 1)
*1 x Right: Lunge Fwd. - through to - Lunge Bkwd.
*1 x Left: Lunge Fwd. - through to - Lunge Bkwd.
SET #1:
40-30-20-10 x
*DB Push Press
*MB Suitcase Crunch (MB squeezed b/w knees)
4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))
*2 x V-Up (then roll to side off of mat)(mod: Tuck-Up)
*2 x Pop-Up Push-Up
*2 x 180 Jump Squat (R and L = 1)
*2 x Right: Lunge Fwd. - through to - Lunge Bkwd.
*2 x Left: Lunge Fwd. - through to - Lunge Bkwd.
SET #2:
40-30-20-10 x
*DB Front Squat
*DB Plank Row
4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))
*3 x V-Up (then roll to side off of mat)(mod: Tuck-Up)
*3 x Pop-Up Push-Up
*3 x 180 Jump Squat (R and L = 1)
*3 x Right: Lunge Fwd. - through to - Lunge Bkwd.
*3 x Left: Lunge Fwd. - through to - Lunge Bkwd.
SET #3:
40-30-20-10 x
*DB Hang Power Clean
*MB Decline Plank Side-to-Side Toe Tap
4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))
*4 x V-Up (then roll to side off of mat)(mod: Tuck-Up)
*4 x Pop-Up Push-Up
*4 x 180 Jump Squat (R and L = 1)
*4 x Right: Lunge Fwd. - through to - Lunge Bkwd.
*4 x Left: Lunge Fwd. - through to - Lunge Bkwd.
SET #4:
40-30-20-10 x
*1DB Overhead Squat (1/2 reps R, then 1/2 reps L)
*MB Figure 8 (hold semi-sumo squat; ea. time ball pass thru middle = 1 rep)
