2022 Winter Classics #3 (Patreon)

2022 Winter Classics #3

2022 Winter Classics #3 BW warmup 2x 10 reps chair lunges bicycle abs squat pops 12-2 Pyramid :: Remove last rep & 2 reps each round 1. DB pause DL (12-2) 2. Pushup T-stand 1=1 (10-2) 3. swing power cleans (8-2) 4. Box squat and press (6-2) 5. DL bent row (4-2) 6. Rollback pushup hang clean 2 4 min AMRAP - 1 rep 1. Staggered pushup snatch 2. Curtsy swing 3. Rev turkish get up 4. Sa chest press to Turkish get up HIIT Pyramid 1. increasing foam roller knee tucks to one pushup shoulder tap 2. wall runner and increasing juggler Tabata Pair 1. RA sexy plank to criss cross pushup pushup t-stand snatch and press 2. LA sexy plank to criss cross pushup pushup t-stand snatch and press 4 min AMRAP – increasing reps 1. pushup double arm snatch 2. Shoulder rack curtsy lunges 3. Burpee devils press 4. Chest press leg lift Booty 5x5 1. thrusts 2. pulses 3. dead stop thrusts 4. 3 way abductions Core Party 30:30 4x 1. SL bridges 2. Commando to elbow plank leg lift 3. Pike leg lift to spider knee tuck 4. Cross crunches