ADVANCED EMOM & HIIT #6
Added 2021-05-14 04:00:02 +0000 UTCADVANCED EMOM & HIIT #6 By Krisin R
HIIT Pyramid Warmup
1. Hands on bench pushup to bench hop
2. Rocket Step up Rev lunge, Switch
PLATE EMOM CIRCUIT:
1. Plate Pullover leg lifts
2. Sit up and Press
3. Pullover Get Up Press
4. OH to Ground
Pyramid - drop last move each round
1. 6 Decline Pushup
2. 8 Alt Oblique Plank Hop SA plank row 4/side
3. 10 Tricep Kickbacks
4. 12 KB Squat DL, DL Squat (6/6)
5. 15 swings drop set then 20 swings
KB EMOM CIRCUIT:
1. Plank Hop High Pull
2. DL Power Clean
3. Tactical Lunges
4. Hang Clean, Front Squat
HIIT superset 30:10 3x
1. KB SA Swing to Push Press switch
2. KB Alt Kickstand DL to Squat
BB or KB EMOM 4 min
5 DL
4 Power Clean
3 Front box Squats
2 Bent Row
1 Clean and Press
Upper Body Set: 5x4
1. plank rows to double arm oh snatch
2. side plank hip dip reach under
**Between Rounds 60 seconds**
1. Plate Pullover leg lifts
2. Sit up and Press
3. Pullover Get Up Press
4. OH to Ground
Ball Abs 30:30 4x 8 mins
1. Pushup Pikes
2. Plank Shoulder Tap Knee tuck
3. ball passes
4. Ball Crunches
