Full Body & Thrusts
Added 2020-11-16 05:00:01 +0000 UTCFull Body & Thrusts
Warmup
Pushup t stand dip and reach
3 groiners twist and hamstring stretch
SET: 5x5
1. Pulse Hip Thrusts
2. Dead stop Thrusts with 2 Abductors
3. Full Range Thrusts
***BETWEEN ROUNDS***
4 Swing Squat Swings
6 Alt SA Swing to Catch Goblet Rev Lunges (1=1)
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 Kneeling SA Turkish Press/side
2. 6 pull over leg drop toe touch
3. 8 SA C&P to Windmill 4/side
4. 10 Wide leg Sit up and press
5. 12 Spider Knees Burpees
SET: 5x5 complex
1. Rev Lunges
2. BB Backload Squats
***BETWEEN ROUNDS***
4 KB Squat DL, DL Squats
6 high pulls
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 Hammer Curl to Bent Arm Lateral Raise
2. 6 KB diamond pushups 6 swings
3. 8 Renegade Rows 2=1
4. 10 tricep pushups
5. 12 Rocket step up rev lunge switch
*BONUS*
BB Finisher: 4x
5 Sumo DL
4 Bent Rows
3 Power Cleans
2 front box squats
1 clean and press
Between rounds 60 seconds
**Chops
**halo bicycles
**flutters
**plank hold
