GET PUMPED for Fall #3: Shoulder focus
Added 2017-08-29 21:13:07 +0000 UTCGET PUMPED for Fall #3: Shoulder focus
Weights
16” and 24” elv
warmup 30:30
1. Down dog to vinyasa
2. Alt pike glute raise knee tucks
3. Runners lunge and twist
4. Chair squat forward fold
5. Butt kickers and arm circles
6. Swimmers arms
Hiit Tabata 20:10 4x each move 10 minutes
1. dumbbell ski squat to swing to OH squat and press
2. weighted walk out pushup + plank front raises, plank hop 180
3. Lateral Step ups bent lateral raise
4. Handstand shoulder taps to plank shoulder taps
5. Decline pike push-up tuck jump burpee
Superset: 3x
1. 10 alt Side plank t-stand press and leg lift 5/side
2. 8 clean and press + squat and press
Hiit 30:10 3x 8 mins
1. Walking push-ups
2. Palms up Front raise to bicep curl
3. Lateral Lunge and around the worlds
4. Seated SSD shoulder press
Hiit Tabata 50:10 2x each move 10 minutes
1. Two dumbbell ski squat to swing to OH squat and press
2. weighted walk out pushup + plank front raises, plank hop 180
3. Lateral Step ups bent lateral raise
4. Handstand shoulder taps to plank shoulder taps
5. Decline pike push-up burpee tuck jump
Superset 2x
1. 8 Commando jack and box jump
2. 8 SSD cross body hammer raises
tabata 20:10 2x
1. Divebomber push-ups
2. 6 way shoulders
3. Lizard hops
4. Alt Curtsy lat raises
