Відео

Max out 4x 40:20 Skaters Shoulder press into dead lift Devil dumbbell swings Alt hammer curl squats Upper hooks Plank burpees

Complete each round straight through. At the end, rest for 1-2 minutes before starting next rounds. Bonus at the end to finish it out. 12 goblet squats to dead lifts 12 alt back lunges 20 twisted MT climbers 12 squat press 12 BO Rows 16 BO Alt rows 20 up & overs 12 in & ours Bonus

5 Min intervals or 3x Circuit #1 Burpees or push ups Squat to press Back lunges Circuit #2 10 big leap skaters W//sit up press W// SOHL Circuit #3 10 jump lunge 5 full curls 5 shoulder presses Circuit #4 20 High Knees 10 v-up abs 10 w// lateral raises

#1 Crusty back lunge press 10/10 Dead lift to wide squat 12 Plank rows 10 #2 Back lunge to side lunge 8/8 Curl/press 10 Side hop punches 20 #3 Plank to bear plank should Taps 10 Side plank tuck unders 8/8 In/out crunches 12 Repeat each circuit 3x

Hip lifters to flutter kicks 10 4x Band twisters 10/10 2x W// side plank leg lifts 10/10 2x W// side plank hip lifts 10/10 2x

Goblet squats 10 4x increase w/ each round Heel pull back a 10 4x Single dead lifts 10/10 3x W//chest hold back lunge alt 20 3x W//preacher hold tow lifts 12 3x Wide deep goblet squats 10 4x

Single BO Rows 10 3x R/L Dbl BO Rows 10 3x Single arm pull backs on knees 10 3x R/L Upright pull backs 10 3x Knee pull downs 12 3x Alt hammer curls 12 5x Alt full curls 12 5x Hammer curls 10 3x Full curls 10 3x

15 back lunge twisters 10 back lunge front raise dead lifts 20 around the worlds 15 stair planks 20 sit up presses

Alt clean pulls dbl 8 4x Front raise to rotate wrist at top seated 12 4x Dbl clean pull SLOW 10 3x Alt press 12 4x seated Dbl to alt hold press seated 8 3x R/L Seated down to press 10 3x Single pull downs R/L 10 3x Double pull downs 10 4x Double inside pull downs 10 3x

Decline squats 8 5x 1 w/ on should squats 10 4x (2x/leg) W// squat to fwd squat 8866 R/L Suitcase Squats 12 3x W// back lunch alt 12 3x W/ (one weight) W// (weighted)

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