Monday April 12, 2021
3-5-7 Strength
Round 1
Dead Clean + Front Squat
Seated Z Press
Can Openers
Round 2
High Pull + Snatch
Windmills
Hollow Position Chest Press
Round 3
Figure 8 to Reverse Lunge
One Arm Rows
Get Up Sit Ups
H2H Kickstand Swings
KB Rainbows
KB OH Squat + Windmill
KB Can Openers
KB Thrusters
KB Tick Tock + Leg Raise
KB Dead Clean + Lateral Lunge
KB Hollow Hold Chest Press
Cardio
Round 1
Dead Snatch
H2H Swings
KB Plank Drag
Round 2
SM 360
SM Switch Reverse Lunge
SM Get Up Sit Up
Round 3
DB KB Swings
DB KB LC + Push Press
DB KB Front Squats
DB KB RDLs
DB KB Deadstop Rows
Burpees
MB Squat to throw
Hands on MB Traveling Push Up
MB Squat Clean
MB RS Twist
MB Slams
MB Reverse Lunges
MB Pullover Sit Up + reach
Squat Thrusts
Round 1
Snatches
Round 2
Goblet 1 1/4 Squats
Round 3
Press
Round 4
Windmills
Round 5
One Arm Rows
Jump Squats/Lunges
Burpees
Ballistic RS Twists
DB KB Rebounding Push Press
Descending One Arm Swings
Giant Mtn Climbers
Cardio
Round 1
Ab Gauntlet
Round 2
PB Lat Jump Burpees
MB Squat Cleans
PB Double Hop Rotational Squats
MB Slams
Cardio
Round 1
Burpee + X Body Mtn climber
Hollow Body Hold
H2H Swings
Eifel Towers
Round 2
DB KB LC + Press
DB KB Renegade Row + X Drag
Cardio
Straight Leg Bicycle Crunch
Round 1
DB KB Half Snatch
Round 2
DB KB See-Saw Press
Round 3
DB KB 1.5 Deadlift
Round 4
DB KB Gorilla Rows
Round 5
DB KB Thrusters
