ADVANCED EMOM & HIIT #10
Added 2021-06-11 04:00:01 +0000 UTCADVANCED EMOM & HIIT #10
Tabata Warmup
1. walk out pushup plank hop stand
2. bird dog
5 minute EMOM
1. 5 BB DL
2. 4 power cleans
3. 3 front box squats
4. 2 front load lunge & static lunge1/leg
Plate Ladder
ROUND 1: Move 1
ROUND 2: Moves 1 & 2
ROUND 3: Moves 1, 2 & 3
ROUND 4: Moves 1, 2 , 3 & 4
ROUND 5: All moves
1. 2 pull over get up + squat 3 pulse
2. 4 chest press to OH sit up
3. 6 OH to ground
4. 8 plate pass offs
5. 10 OH reverse lunges per leg
Super Set 5x5
1. burpee barbell clean
2. box jumps
Between rounds 60 seconds of: (plate moves)
1. pull over get up and squat pulse
2. chest press to oh sit up
3. OH to ground
4. plate pass offs
5. OH rev lunges
9 minute EMOM circuit
1. 12 bicep curls 8 rev grip pushups+bi curl hold for the remainder of the minute
2. 12 tricep kickbacks 8 tricep pushups+tricep kickback hold for the remainder of the minute
3. 12 chest presses 8 pushups + plank shoulder taps for the remainder of the minute
Abs: 30:30 4x
1. crunches
2. 123 bicycles (3 bicycles and then extend your bent leg)
3. windshield wipers
4. hallow hold flutter legs
