ADVANCED EMOMS & HIIT #9
Added 2021-06-04 04:00:03 +0000 UTCADVANCED EMOMS & HIIT #9
Tabata Warmup
1. Bear Hold Shoulder and plank jack
2. BW Box Squat Jumps
EMOM CIRCUIT: (move 3 switches each round) 3x
1. Alt SA Snatch Rev Lunges
2. Alt Stag Pushup C&P
3. box jumps
4. DB Hang Clean AND increasing push presses
Core Pyramid - 4x
1. 4 Pushups, Slide to Knees, 2 Hammer Curls
2. 6/side T-stand Snatches
3. 8 SA Push Press Windmill (4/side)
4. 10 Alt SL Leg Drops Chest Flys
KB/DB Dropset: 6 reps (heavy to lighter for each move) 3x
1. Swings / Resets / Squat Swings
2. Goblet Squats
***Between rounds *** (60 seconds)
1. Single DB OH Alt SL knee tucks
2. weighted Alt Scissor Kick Pike Up
3. Single Arm DB Star Hollow Bodies
5 min EMOM 6 reps per move (very little rest)
1. alt SA swings 2=1
2. DL
3. tactical lunges 2=1
Core party 30:30 3x 6 minutes
1. DB OH 3 bicycles and extend
2. SA chest press heel tap
3. SA chest press heel tap
4. knee tuck in and out then up over DB
