Spring Challenge #9 (Patreon)

Spring Challenge #9

Spring Challenge #9 Warm up 2 min tabata 1. down dog up dog 2. 3 groiners twist HIIT Tabata: 20:10 4x each move before moving to the next move. Tabata is adapted from Scott Herman Death by Dumbbells Tabata 1: 10 mins 1. Dumbbell squat 2. Dumbbell renegade row 3. dumbbell weighted burpee 4. dumbbell T-stand pushups 5. dumbbell cross crunch 12 min emom 1. 9 tuck up abs & 9 hand release push-ups 2. RA 7 lunge rows 8 lunge clean & press 3. La 7 lunge rows 8 lunge clean & press Tabata 2: 20:10 3x each move death by barbell 1. Back load box squat 2. Burpee BB bent row 3. BB power clean to Alt rev lunge 4. Burpee BB DL 5. Roll out from knees belly to ground AMRAP 4 mins 1. Decline burpee 2. Box jump 3. Incline push-up hop up 4. Bench hop Tabata 3: 20:10 2x each move death by KB 1. Alt Sa swing to catch and squat 2. Kb push-up bent row 3. Tactical lunges 4. Alt staggered push-up to clean & press 5. Reset swings AMRAP 4 mins increasing reps 1. Decline burpee 2. Box jump 3. Incline push-up hop up 4. Bench hop Tabata 4: 10 mins 1. Dumbbell squat 2. Dumbbell renegade row 3. dumbbell weighted burpee 4. dumbbell T-stand pushups 5. dumbbell cross crunch