Equipment Needed: Mini band, Pull-up set up, Med DBS (kick backs, squat jumps) Heavy DBS (goblet lat lunge, cleans)
Circuit x 8 min
Chin-ups x 10
Tricep kick backs x 10 (Med DBS)
Mini band drop in our squat jumps (hold Med DB goblet style) x 10
30 sec each x 3 rounds = 7 min
Goblet lateral lunge (rt side) (Heavy DB)
Single arm burpee to clean (rt side) (Heavy DB)
Repeat on left side
30 sec rest *
Demo all timed round together = 7 min
Tabata Timed rounds = 2 min
- Squat to curl at the bottom x 20 sec (Med DBS)
- Squat hold with 90 degree curl hold x 10 sec
- (repeat 4 x)
Rest x 30 sec
Tabata Timed rounds = 2 min
- Tricep overhead extension x 20 sec (Heavy DBS)
- Swings x 10 sec (Heavy DB)
- (repeat 4 x)
Rest x 30 sec
Tabata Timed rounds = 2 min
- Weighted v up x 20 sec (Med DB)
- Boat pose (hold weight on chest) x 10 sec
- (repeat 4 x)
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