GET PUMPED For Fall #5: Back focus
Added 2017-09-12 22:24:23 +0000 UTCGET PUMPED #5: Back focus
Weights
cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys
HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo DL upright row
5 SA superman row
HIIT superset 50:10 2x 4 minutes
1 Burpee back fly
2 Halo slams
Tabata pair time pyramid 6 minutes
1. Kick through burpee
2. Shoulder stand and back bend
HIIT Tabata 50:10 2x 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo DL upright row
5 SA superman row
HIIT Superset 50:10 2x 4 minutes
1. Get up press up and slam
2. Suitcase DL oblique plank hop lateral tuck jump
Tabata pair time pyramid 6 minutes
1. Alt windmills
2. Split lunge snatch burpee
cardio burn out: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys
