Full Body Fire UP #3
Added 2021-06-14 04:00:02 +0000 UTCFull Body Fire UP #3
Warmup Tabata pair
1. Walk out Pushup Plank Hop
2. Step Up Rev Lunge Switch
SET: 5x5
1. Hang Cleans
2. OH to ground
3. Push Press
4. pull overs
5. weighted sit ups
Add a move Single Side Single DB Ladder
ROUND 1: Move 1
ROUND 2: Moves 2,1
ROUND 3: Moves 3,2,1
ROUND 4: Moves 4,3,2,1
ROUND 5: All moves
1. 2 Stag Pushups
2. 3 SA Rows
3. 4 SL DL
4. 5 Power Clean
5. 6 SA Squat Thrusters
Super SET:10 reps 4x
1. ball sit-ups
2. ball Knee Tucks
***BETWEEN ROUNDS***
5/side Repeater Kickthroughs
20 Chair Lunges
Upper Body Ladder
ROUND 1: Move 1
ROUND 2: Moves 2,1
ROUND 3: Moves 3,2,1
ROUND 4: Moves 4,3,2,1
ROUND 5: All moves
1. 4 Arnold Push Press
2. 5 Close Grip Press to Fly
3. 6 Seated Snatches/arm
4. 7 Rev Grip Row
5. 8 yoga tricep pushups
*BONUS*
KB Finisher: 4x
5 Sumo DL
4 upright rows
3 Power Cleans
2 staggered pushups/side
1 clean and press
Between rounds 60 seconds
**star crunches
**roll back kb DL
**commando 3 way knee tucks
**figure 4 crunches
