Round 9
Round 9
Pre-Workout
Warm Up 2
Warm up 2
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
LIFT
5-8 deloaded squat 95% https://www.youtube.com/watch?v=_rh_CEGYs6Y&feature=youtu.be
3-5 neg pullups https://youtu.be/2V9USNE1wdk
4x
3-5 neg pullups https://youtu.be/2V9USNE1wdk
4x
9 Rounds (Time)
Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise
Sec 1
Pistol squat R-L
Kb push press red/ purple
KB Rows R-L black / green
3x
on set 3 do 3 full burppes after each exercise
Sec 2
TRX Leg Curl- slow on out
TRX Inverted Row
roundhouse R 9- L 9
3x
on set 3 do 3 full burppes after each exercise
Sec 3
Band starfish yellow / red
KB SRDL R/L red kbs/ black kbs
DB snatch R/L 25/35 min
3x
on set 3 do 3 full burppes after each exercise
Reps
50 crunches
50 bicycles
50 sec in the plank
50 bicycles
50 sec in the plank
TRX stretch https://youtu.be/4PIJb8dHgXk
10 warm up set of squats at 50%
10 barbell pullups