Author: Sean Mata

5/8/20 – W5D6

Posted on by Sean Mata

https://youtu.be/uH8gd1gazls

 

WARM UP

:20sec plank + 4 GI joes + :20sec squat hold + 4 squat complex + 200m run – 4x

 

CHALLENGE

21-15-9

Burpees

Jumping squats

 

WORKOUT

:30sec MXE SA tricep ext R

:30sec MXE SA tricep ext L

:30sec MXE SA DB hammer curl R

:30sec MXE SA DB hammer curl L

:60sec rest

**4x**

 

:30sec MXE push press R

:30sec MXE curls

:30sec MXE push press L

:30sec MXE curls

:60sec rest

**4x**


CORE

:30sec MXE hollow body DB flutter kicks

:30sec MXE side plank hip raises R

:30sec MXE side plank hip raises L

:30sec MXE DB tuck crunches

:60sec rest

**4x**

5/7/20 – W6D4

Posted on by Sean Mata

https://youtu.be/IWkeH4gT_J4


WARM UP

8 KB gorilla rows + 4R/4L windmills + 8 curls – 3x

 

STRENGTH

EMOM for 12min complete:

Min1: 12 tempo bentover rows (21X1)

Min2: 5 tempo pull ups (31X3)

Min3: 10R/10L DB high pulls


WORKOUT

AMRAP 16min of:

10L DB snatches

10L DB OH/FR lunges

10R DB snatches

10R DB OH lunges

10L DB power cleans

10L DB front squats

10R DB power cleans

10R DB front squats

**RPE 7-8**