FITNESS EXPRESS
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
FITNESS
A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B. Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B. Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
It’s not quite Christmas yet, but follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups
250 Meter Row
3 – 3 DB Thrusters
2 Muscle-Ups
250 Meter Row
4 – 4 BBJ
3 DB Thrusters
2 Muscle-Ups
250 Meter Row
. . . and so on.