Day 27 Workout – 2 Timing Son of A B$*%*

 

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves

  • Single Leg Glute Bridge 30s per leg AMRAP

  • Glute Bridges – 30s AMRAP

  • Arms Overhead Squats – 30s AMRAP

No Rest. Repeat everything except for the foam roll for 2 more rounds for a total of 3 rounds.

 

Circuit #1: Timed

 

– Single leg Squat to Chair x30s per leg

– Turkish Get Ups – Bottom To Sit Up Position Only x30s ea

– Push Up Position Rotations x30s total

– Tuck Jumps (1 repetition every 3 seconds) x30s

No Rest. Repeat 4 more times for a total of 5 rounds.

 

Circuit #2: Timed

 

– Ice Skaters x60s total

– Double Burpees x60s

– Stick Ups x30s

– Bird Dogs in Bear Position x 30s ea

Rest 90. Repeat 2 more times for a total of 3 rounds.

 

Core

 

– Russian Twists in V-Sit x10 ea

– Mountain Climbers with Flexion x10ea

– Bicycles x20ea

– V Sit Ups x20

 

 

WARM UP

CIRCUIT # 1

 

CIRCUIT #2

 

CORE