Spring Challenge #7 (Patreon)

Spring Challenge #7

Spring Challenge #7 Warm up 3 min AMRAP 1. walk out pushup 2. 2 groiners twist and reach 3. 4 low lateral lunges 5. 5 pop squats BB Deadly Pyramid 4x 1. 2 bent rows 2. 4 hang cleans 3. 6 push press 4. 8 Curtsy Lunge (4/leg) 5. 10 box squats **Between each round 60 seconds** 1. Burpee 4 renegade rows 2. Rev grip push-up bi curl 3. Burpee Traffic Director Arms 4. Burpee Split Lunge Snatch Single side DB complex pyramid: 4x side 1. 3 Staggered push-up 2. 4 SA bent row in lunge 3. 5 SA clean reps 4. 6 SA Windmill ** Between Rounds 60 seconds** 1. R Kickstand to Curtsy 2. L Kickstand to Curtsy 3. R Bulgarian to SL Pushup 4. L Bulgarian to SL Pushup Upper Body Set: 3x 1. Devils Press 5 2. Back Fly 6 3. Arnold Press 7 4. Chest Press 8 **Between Rounds 60 seconds** 1. KB Power Clean Box Squat 2. KB pushup oblique Plank Hop Upright Row 3. KB tactical lunge to C&P CORE PARTY 1. crunches 2. 3 way vups 3. hallow hold 4. elbow plank dips