Alchemy
Apr 23, 20201 min
Week 4 - Workout 5
Today is a CLASSIC!! Attack it and revel in its glory - bwahahahaha!
Equipment: Row set-up (chairs with a broom stick, sheet "ring row," etc.), and your setup for KB Swings
Warmup
Activation Warmup
Then (Warmup Compilation Video Below)
Bird Dogs :30s Left/:30s Right x 6 continuous rounds
Supine Leg Life to Feet "Clap" :30s work/:30s rest x 4 rounds
Feet Elevated Crunch w/ Reach* :30s work/:30s rest x 4 rounds
* Make sure to reach your finger tips straight to the ceiling - not forward at an angle as you raise
Work
Those Burpees Suck!
For Time:
10x Pull-ups (or Rows)
20x KB Swings
30x Box Jumps*
* If you don't have a plyo box, then modify these to Squat Jumps. Make each one it's own thang (don't string these together) and explode out of the depth of the squat as high as you can. Don't cheat this!
40x Pushups
50x Sit-ups
60x Burpees
10x Pull-ups (or Rows)
Cool Down
Deep breathing and the Full Body "Warmup" (https://www.youtube.com/watch?v=kdMFR0wXFYs). Stretch out those shoulders, back, neck, and glutes.