7 Deadly Rounds Workout
Added 2017-03-12 16:42:32 +0000 UTC7 Deadly Rounds: adapted from BJ Gaddour’s workout on Men’s Health
Weights
16” elv
Each part is a 7 minute AMRAP
Part 1
1. Pushup, 7 reps
2. Squat, 7 reps
3. Burpee, 7 reps
Part 2
1. L Bulgarian DL 7 reps
2. R Bulgarian DL 7 reps
3. DL 7 reps
Part 3
1. Dip, 7 reps
2. Pushup, 7 reps
3. Row 7 reps
Part 4
1. L Back load Bulgarian 7 reps
2. R back load bulgarian 7 reps
3. deficit sumo DL 7 reps
Part 5
1. L Single-arm swing 7 reps
2. R Single-arm swing 7 reps
3. Double-arm Slam 7 reps
Burnout add on:
Part 6: Squat jumps
T-stand leg lift and dip
Pistol squat
Part 7:
SL bicycles 7/side
Bench leg drops
Alt around the world abs
