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421

421 FIERCE!
EYYYY! OK!!!

DANCE TO THIS:

——
THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!

MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!

45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs

Abs for rest: 10 bench crunches, then 10 more per each side.

SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD

-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L

-STRETCH-
BUTTERFLY STRETCH
SEATED SHOULDER STRETCH

SEATED TRICEP STRETCH

LIZARD STRETCH