1. Tabata (20/10 x 3)
2. 3 x 15
3. 30s supersets
4. EMOM
5. 3 x 10
6. AMRAP (5 minutes)
7. 3 x 6 w/ eccentric focus (10s for the downward motion)
8. 4 x 6-8
Back, Biceps & Rear Delts
weighted bird dog
wood chopper (per side)
scapula push up
pull up
singe arm banded straight arm pulldown
barbell curl
upper body banded jacks
face pull
row
reverse grip curl
banded plank jacks
cable row
reverse grip row
prone incline curl
superstar band jack
Legs
frog pump
bodyweight squat
plank w/ weight slide side to side
reverse lunge
dumbbell Bulgarian split squat (per side)
lunge jump
B-stance deadlift
barbell deadlift
kettlebell swing
cossack squat (per side)
barbell back squat
dumbbell jump squat
plie squat
plyometric front lunge (per side)
beast to catcher
Chest, Triceps & Delts
hill sprints
single leg plank with leg raise
exercise ball ab circle
band shoulder circles
incline press
kickbacks
upright row to shoulder press
wall walk up
svend press
chest fly to tricep press
nose breakers
lateral raise
push up to pike
plank up/down
floor chest press and ab hold
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