2022 Winter Classics #7 (Patreon)

2022 Winter Classics #7

2022 Winter Classics #7 BW warmup 20:10 2x 4 minutes 1. Comp Burpee 2. Chair lunges 3. Lunge pops 4. Downdog to fallen triangle Remove a move and Reps Pyramid dumbbells 1. 10-2 db split lunge sa press/leg 2. 8-2 Alt plank rows 3. 6-2 Box squat and press 4. 4-2 Burpee db hang clean 5. 2 ssd chest press 4 AMRAP 1 rep/move 1. Staggered push-up sandbag drag 2. Dl 3. Clean and press 4. Good morning 5. Step up Rev lunge Tabata Pair 1. Plank hop box jump 2. Oblique burpee lat box jump HIIT Pyramid 1. Increasing pull overs to OH sit up 2. Wall ball burpee increasing weighted jumps 4 AMRAP 1 rep/move 1. Staggered push-up sandbag drag 2. Dl 3. Clean and press 4. Good morning 5. Step up Rev lunge 5x5 1. Devils press 2. Kb DL high pull Between rounds do complex with bb and then with kb before going back to the 5x5 1. 5 High pulls 2. 4 Hang power cleans 3. 3 front box Squats 4. 2 Forward lunges 5. 1 Clean and press Core Finisher 30:30 3x 1. Big scissors 2. leg drop butt up 3. alt cross crunches 4. Halo holds