Spring Challenge #9
Added 2022-05-20 04:01:00 +0000 UTCSpring Challenge #9
Warm up 2 min tabata
1. down dog up dog
2. 3 groiners twist
HIIT Tabata: 20:10 4x each move before moving to the next move. Tabata is adapted from Scott Herman Death by Dumbbells
Tabata 1: 10 mins
1. Dumbbell squat
2. Dumbbell renegade row
3. dumbbell weighted burpee
4. dumbbell T-stand pushups
5. dumbbell cross crunch
12 min emom
1. 9 tuck up abs & 9 hand release push-ups
2. RA 7 lunge rows 8 lunge clean & press
3. La 7 lunge rows 8 lunge clean & press
Tabata 2: 20:10 3x each move death by barbell
1. Back load box squat
2. Burpee BB bent row
3. BB power clean to Alt rev lunge
4. Burpee BB DL
5. Roll out from knees belly to ground
AMRAP 4 mins
1. Decline burpee
2. Box jump
3. Incline push-up hop up
4. Bench hop
Tabata 3: 20:10 2x each move death by KB
1. Alt Sa swing to catch and squat
2. Kb push-up bent row
3. Tactical lunges
4. Alt staggered push-up to clean & press
5. Reset swings
AMRAP 4 mins increasing reps
1. Decline burpee
2. Box jump
3. Incline push-up hop up
4. Bench hop
