8.22 Friday | Gym

Warm Up

WALKING

5 Minutes

Feel free to perform your choice of cardio warm up here.

WALKOUT

30 seconds

Walkout to full plank before reversing the motion. Come all the way to standing before repeating

SEATED HIP OPENERS WARM UP

60 seconds

Shifting side to side

LONG BAND DISLOCATION

30 seconds

The wider the hands the easier

Metcon — 4X

CHALLENGE WORKOUT- Reform exercises one after another as quickly as possible. Rest 90 seconds between rounds. Repeat 4 rounds for a 30-35 minute workout

EQUIPMENT
CHIN UP BAR
DUMBBELLS
KB
ROWER

EXERCISES
3 reps JUMPING CHIN UP
12 reps DB THRUSTERS
16 reps KB SWING
8 reps SINGLE ARM HANG SNATCH INTO REVERSE LUNGE each side
12 reps PLANK ROWS count each row
500 Meter ROW
90 seconds Rest

JUMPING CHIN UP

3 reps

If performing on an assisted machine double the reps

DUMBBELL THRUSTERS

12 reps
(I’ll use 25lb DBs)

Rest when needed. You shouldn’t be able to perform all 50 reps without resting.

I’ll break this up into 5 sets of 10 reps. That way I can maintain a heavier load.

KB SWING

16 reps

Slight bend in your knees, shift your hips straight back and thrust the KB forward propelling to chest height

SINGLE ARM SNATCH INTO REVERSE LUNGE

8 reps each side
I’ll use a 15-20lb DB

Modify by removing the lunge and perform only the hang snatch

PLANK ROW

12 reps
(I’ll use 25lb DBs)

Shoulders stacked over your wrists. Pull the weight up and back between your ribs and your hip bone.

ROWER

500 Meter Row

This could take anywhere between 1:30-2 minutes+

90 Seconds Rest between rounds

Cooldown

DOWN DOG

30 seconds

RUNNERS LUNGE FLOW

30 seconds

PIGEON

60 seconds each leg

THREAD THE NEEDLE

30 seconds each arm