Description
2022 Winter Classics #2
Warm up
1. bear walk pushups
2. juggler and pop lunges
12-2 Pyramid :: Remove last rep & 2 reps each round
1. Combo Bicep Curl to External Rotation (12-2)
2. Kneeling Turkish Press (10-2)
3. Double Arm Split Lunge Snatches (8-2)
4. combo Chest Press to Narrow Press (6- 2)
5. Manmakers (4, 2)
6. spider tricep makers(2)
4 min KB AMRAP - 1 rep
1. staggered SL pushup to Kickstand DL
2. tactical Lunge & Row
3. DL High Pull
4. pushup on KB to hang clean & press
HIIT Pyramid - 6 min
1. plank jack Pushup to pendlay rows
2. Alt Snatch Windmill
Tabata Pair- 4 min
1. pike pushup to Commando Hip Dips
2. Decline Burpees
4 min KB AMRAP - Increasing Reps
1. staggered SL pushup to Kickstand DL
2. tactical Lunge & Row
3. DL High Pull
4. pushup on KB to hang clean & press
Core 5x5
1. ball knee tucks
2. ball pikes
3. ball crunches
4. ball leg squeeze hallow hold 5 arm pulses, crosses, pullovers
Chest Party 30:30 3x
1. pushup to down dog ankle taps
2. bench hops
3. incline pushup hop feet up
4. pull over chest press