09/01/2022 Thursday’s Workout
by Ana Liston
WARMUP
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Plank Rotations
MOVT 2 – Lunges
*1 SET = MOVT 1 + MOVT 2
INTOโฆ
2 ROUNDS
5/5 Bodyweight Windmills
10 Clean Deadlifts
15 Russian KBS*
*2nd Round: Switch to American KBS
WORKOUT
“CLIFFHANGER”
FOR TIME
50 Hang Power Cleans (115/75)
50 Front Rack Alt. Lunges
50 Burpees Over the Bar
100 KB Swings (53/35)
100 Sit-Ups
(Score is Time)
POST WORKOUT STRENGTH
2-3 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold
-Rest as Needed B/t Sets-
(No Measure)
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