4/12/2021 - Full Body

April 12: Focus: Full Body


Warmup: 8 min row:

30 sec @ spm 18-19

30 sec @ spm 20-21

1 min @ spm 22-23

1 min @ spm 24-25

2 min @ spm 26

1 min @ spm 27-28

2 min @ spm 29-31


5 min instructor demo all options:


You pick 2: (timecap: 42 min)


Buy in: 500m row (to be done at beginning of any selection)


A) 5 Rounds:

12 Alt. DB snatch (or 6 ea side)

12 Bulgarian split squat (6 ea side)

12 DB double crunch

12 KB sumo squat to upright row


B) 5 Rounds:

12 DB D/L

12 DB push press

12 DB swing lunge (6 ea)

12 burpees


C) 5 Rounds:

12 DB box step overs (6 ea)

12 DB hammer curls

12 Pushups

12 S/A manmakers (6 ea)


D) 5 Rounds:

12 DB full thrusters

12 alt. palms to elbows

12 KB clean to squat

12 DB v-ups


Buy out: at the completion of both rounds (only once)

800m row


*if finished with all 10 rounds and buy out begin a new set of exercises for 5 rounds*


5 min cool down/stretch