e.
BUY-IN: 25 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (24/16)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
CASH-OUT: 25 SHUTTLE RUNS
– 1 shuttle run is 25 ft out and 25 ft back
e.
100 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (32/24)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
– 1 shuttle run is 25 ft out and 25 ft back
1 set:
:30 calories on any machine
:30 unweighted good mornings
:30 shuttle run
:30 alternating plank shoulder taps
– Complete all movements at a slow pace.
1 set:
:30 calories on any machine
:30 up-downs
:30 shuttle run
:30 alternating plank hip taps
– Complete all movements at a moderate pace.
1 set:
:30 calories on any machine
:30 burpees
:30 shuttle run
:30 alternating pike shoulder taps
– Complete all movements at a fast pace.
Hand-release push-up | 3:00
5 hand-release push-ups from the knees
3 hand-release tempo push-ups
5 hand-release push-ups
Dumbbell snatch | 8:00
5 dumbbell deadlifts/arm
5 alternating dumbbell deadlift + shrugs/arm
5 dumbbell muscle snatches/arm
10 alternating dumbbell power snatches
1 set:
:20 shuttle runs
– Rest :10.
:20 alternating dumbbell snatches
– Rest :10.
:20 hand-release push-ups
– Rest :10.
:20 calories on any machine
– Rest :10.
rx
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
intermediate
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
beginner
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft bac
2:00 reach, roll, and lift