a1) 20-20-20-20 a2) 3 min. aerobic work b1) 4 Sets 30sec. Plank 30sec. Rest 30. Hollowrock 30sec. Rest b2) 4 Sets 50 m KB Overhead Walk 1 min Rest b2) 4 Sets 20 m Slamball Front Hold Lunges 1 min Rest c1) 4 rounds 1min: 7 Deadlift Bodyweight...
Read morea1)20-20-20-20 a2) 3min. aerobic work b1) DB Shoulder Press alternating 4-6 x 4 /rest 90 sec. b2) DB Bend over Row 4-6 x 4/arm /rest 60 sec. c1) 4 Sets: 30 sec. Side Plank left 30sec. Rest 30sec.Side Plank right 30 sec. Rest c2) Bar Dips 4-6 x 4...
Read morea1) 20-20-20-20 a2) 3 min. aerobic work b1) 4 Sets 30sec. Plank 30sec. Rest 30. Hollowrock 30sec. Rest b2) 4 Sets 50 m KB Overhead Walk 1 min Rest b2) 4 Sets 20 m Slamball Front Hold Lunges 1 min Rest c1) 4 rounds 1min: 7 Deadlift Bodyweight...
Read morea1)20-20-20-20 a2) 3min. aerobic work b1) DB Shoulder Press alternating 4-6 x 4 /rest 90 sec. b2) DB Bend over Row 4-6 x 4/arm /rest 60 sec. c1) 4 Sets: 30 sec. Side Plank left 30sec. Rest 30sec.Side Plank right 30 sec. Rest c2) Bar Dips 4-6 x 4...
Read morea1)20-20-20-20 a2)3 min aerobic work b1) Weighted Step ups alternating 4-6leg x 4 rest 60 sec. b2)Deadlift EMOM 10 / 3 Tng @ 70% 1RM c) 50 Air Squats 3min. 3 rounds TC 3:15 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP...
Read morea)20-20-20-20 a2)3min. aerobic work b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds...
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