TweetSuperset 1
Lat & Core Explosive- Wide pull ups
4 sets of 3
Verticle Pull- Banded Neutral Grip Pull Ups
6 sets of 6(2 warming up)
Superset 2
Explosive Horizontal Pull- Body row in smith machine
4 sets of 5
Horizontal Pull- Isolateral Seated Row plate loaded Machine180x6
240x6x4
Superset 3:
Full Body / Leg Explosive- Conv deads (couldn't think of what to do here)155x3x4
Hinge Movement-Dumbbell Romanian Dead Lift
65's x6x4
Biceps-Alternating DB Curls - Twisting
25x8x4
Fat Burning / Strength Building Complex x15 Minutes AM(Rounds)AP
5 DB Deficit Deadlift
16 Jumping Lunges
10Hollow Rocks
Lunch time extra conditioning for extra "fun" lol
15 mins as many rounds as possible
5 box jumps
10 DB swings
5 push-ups
15 sit ups (hands to floor)
Seemed like we went 10,000 rounds but it was much better than boring cardio
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