It’s the Final Countdown
Warm Up/Mobility
Warm-up
2-3 Sets
1:00 Cardio Machin OR Run (build intensity each round)
1:00 Cardio Machine OR Run (build intensity each round)
10 Abmat Sit Ups
10 hanging scap retractions
5 kip to swing
1 strict pull up
5 inchworms
3 spiderman lunge stretch (each side)
1 burpee broad jump
1:00 Cardio Machin OR Run (build intensity each round)
1:00 Cardio Machine OR Run (build intensity each round)
10 Abmat Sit Ups
10 hanging scap retractions
5 kip to swing
1 strict pull up
5 inchworms
3 spiderman lunge stretch (each side)
1 burpee broad jump
1 Set: (at workout pace)
3 Chest to bar pull ups
3 Bar Facing Burpees
3 Toes to bar
3 Bar Facing Burpees
Metcon
Time Cap 12:00
Metcon (Time)
24-18-12-6
Chest to bar pull ups
Bar Facing Burpees
-Rest 3:00-
24-18-12-6
Toes to bar
Bar Facing Burpees
Chest to bar pull ups
Bar Facing Burpees
-Rest 3:00-
24-18-12-6
Toes to bar
Bar Facing Burpees
Finisher
Metcon
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
Metcon
3-4 Rounds
10 Single Arm Dumbbell High Pull (each side) (moderate weight)
10 Single Dumbbell Arm Press (each side) (moderate weight)
10 Deadbug (each side)
1:00 Hollow Hold
10 Single Arm Dumbbell High Pull (each side) (moderate weight)
10 Single Dumbbell Arm Press (each side) (moderate weight)
10 Deadbug (each side)
1:00 Hollow Hold
Post Workout Mobility
:30 Chest Stretch (Each Side)
10 Alternating Scorpion Stretches (Total)
10 Alternating Scorpion Stretches (Total)
Halo/Banded Hip Activation