Spring Challenge #7
Added 2022-05-06 04:01:01 +0000 UTCSpring Challenge #7
Warm up 3 min AMRAP
1. walk out pushup
2. 2 groiners twist and reach
3. 4 low lateral lunges
5. 5 pop squats
BB Deadly Pyramid 4x
1. 2 bent rows
2. 4 hang cleans
3. 6 push press
4. 8 Curtsy Lunge (4/leg)
5. 10 box squats
**Between each round 60 seconds**
1. Burpee 4 renegade rows
2. Rev grip push-up bi curl
3. Burpee Traffic Director Arms
4. Burpee Split Lunge Snatch
Single side DB complex pyramid: 4x side
1. 3 Staggered push-up
2. 4 SA bent row in lunge
3. 5 SA clean reps
4. 6 SA Windmill
** Between Rounds 60 seconds**
1. R Kickstand to Curtsy
2. L Kickstand to Curtsy
3. R Bulgarian to SL Pushup
4. L Bulgarian to SL Pushup
Upper Body Set: 3x
1. Devils Press 5
2. Back Fly 6
3. Arnold Press 7
4. Chest Press 8
**Between Rounds 60 seconds**
1. KB Power Clean Box Squat
2. KB pushup oblique Plank Hop Upright Row
3. KB tactical lunge to C&P
CORE PARTY
1. crunches
2. 3 way vups
3. hallow hold
4. elbow plank dips
