Author: synergy180

Deadlift kb plank Side Oblique Knee Tuck Pushups Alternating KB Hand Swing Kb roll to stand Plank Tap Jacks Lunge clean press Kb swings Kettle bell taps Walking lunge pass under

We back at it! Chest | Shoulders | Rap Squat shoulder press Toe Touch Push Up Hops Side Plank Oblique Crunch Downward Dog Knee Tuck Push Ups Leg Lower Figure 8s Lateral Step Squat Jump Read more…

Rope Ripples KB swing to high row Barbell Box Split Squat Rings row Sit-Up Twist Overhead Plate High Knees Box Tricep Dips Wall Ball Oblique Slam

Box step up over to push up Wall sit bicep curl Ball slams W3 Row KB chest fly Band indoor run Tricep Dips Plate overhead lunge.

Single arm rope slams Rope Russian twists Ring pushups Ring Rows Jump rope front Jump rope backward

:40 work / :15 rest, 4 rounds, no rest reverse grip chest press hammer curl pike push up ring jump squats wide push-up reverse fly with resistance (band pull-apart) db chest fly on exercise ball Read more…

Kettle weighted barbell squat Jump rope barbell bench bridge plank jack kettle bell curtsy lunge Boat pose over head press Hamstring ball curl kneeling to low squat

Barbell Russian Twist Ball Slams Rope Plank Slams Kb Swings Weighted Reverse Crunch 10 Mtn Climbers 5 Tuck Jumps Bike Crunches Squat Alt Shoulder Press

Stations – 45 seconds working, 15 seconds to move station to station Back/Chest Arnold Press on Ball Deadlift Bent Over Row Single Arm Ring Reach Back Turkish Get Ups Weighted Jumping Jacks

Kettle bell swings – Jack V-Ups – Spade Pushups – Heart Lunge Bicep Curls – Club Joker : See coach Ace-King