2022 Winter Classics #10 BW Warmup 20:10 2 minutes 1. Heel clicks 2. Bear kickthroughs
Remove a move and Reps Pyramid 1. 10-2 SA chest press to OH sit up 5/arm 2. 8-2 kneeling clean and press to kickthrough 4/side 3. 6-2 squat and SA twist & press 3/side 4. 4-2 discus swings 4/side 5. 1 manmaker, tricep maker, bicep maker 4 AMRAP 1 rep/move 1. Pushup and plank rows 2. Devils press 3. rev lunge and hang power clean 4. Forward lunge and SLDL
Tabata pair 1. rollback handstands 2. tricep pushup to dolphin pushup HIIT Pyramid 1. Switch lunge increasing SA rows 2. Rollback increasing DB SA snatches
4 AMRAP Increasing Reps 1 rep/move 1. Pushup and plank rows 2. Devils press 3. rev lunge and hang power clean 4. Forward lunge and SLDL
5x5 1. Pushups (reg, tricep, bicep, wide, pike) 2. Ball OH to ground
Between rounds - 5x5 1. 5 pushups 2. 4 alt plank rows 3. 3 power cleans 4. 2 push presses 5. 1 manmaker Core party 30:30 4x 1. plank tuck jump to ninja 2. T-stand leg lift reach under 3. boat to low boat 4 flutters 4. 123 bicycles