Full Body Fire UP #2
Added 2021-05-24 04:01:00 +0000 UTCFull Body Fire UP #2
Warmup
walkout t stand dip and reach
3 groiners twist and hamstring stretch
SET: 5x5
1. Pulse Hip Thrusts
2. Dead lifts
3. Front box squats
***BETWEEN ROUNDS***
8 weighted sit ups
10 chops/side
Add a move Singel 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. 4 Goblet squat bicurl at the bottom
2. 6 Slams
3. 8 staggered pushup concentration curl 4/side
4. 10 SA push presses 5/side
5. 12 windmills 12/side
SET: 10 reps 4x
1. Rev Lunge kb pass off 1=1
2. swings
***BETWEEN ROUNDS***
6 KB DL
4 frog plank hop to goblet squat to stand
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 front raises 4 lateral raises
2. 6 handstand shoulder taps switch lunge
3. 8 Renegade Rows 2=1
4. 10 SA back flys
5. 12 chest presses
*BONUS*
BB Finisher: 4x
5 Sumo DL
4 roll out roll back
3 bent rows
2 power cleans
1 clean and press
Between rounds 60 seconds
**star burpees with increasing star jumps
**roll back burpees with increasing roll backs
**commando burpees with increasing commandos
**elbow plank bear to plank
