ADVANCED EMOM & HIIT #4
Added 2021-04-30 04:00:02 +0000 UTCADVANCED EMOM & HIIT #4
Warmup
1. Oblique Plank Hops to Tricep Pushup
2. Groiner twist and reach
6 min EMOM:
1. 6 Tricep Kickbacks
2. 4 Bicep Curls
3. 3 Arnold Press
4. 2 Double PU Burpee (change variations: tricep, rev grip, reg, decline, incline, wide pushup)
10-2 Pyramid Pair:
1. KB Swings
2. KB DL
****Between Rounds: 60 sec work****
1. Chest Fly Alt SL “Drop”
2. Russian Twist Weight Drop off
3. Plank DB Crossbody Row
4. Chops switch at 30
5. Roll back to Box Jump
10 min EMOM:
Odds:
5 Supine Close Grip Press to Reg Chest Press
1 Manmaker
Evens:
6 Renegade Rows
5 Push Press
4 Pushup, slide to knees and clean
1-5-1
BB Split Lunge
KB Power Clean to Goblet Box Squat
Finisher: 30:30 4x
1. crunches
2. double oblique crunches
3. bicycles
4. leg drop toe touch
