Original workout: Myomytv.com
Set interval timer for 20 sec rest/40 sec on for 6 Rounds in each Section - perform 2 Rounds on each sections! I did both sections before repeating the entire thing. I set 2 minute break in between sections.
Section #1
SB Front Squat to Reverse Lunge (right) 6.5 / 9
SB Front Squat to Reverse Lunge (left) 7 / 8
Inverted Rows* 9 /9
DB Push Press (left) 9 / 8
DB Push Press (right) 13 /13
Two-Handed DB Swing 27 /27
*** 2 minute break ***
Section #2
SB Weighted Side Step-Up (right) 12 /12
SB Weighted Side Step-Up (left) 11 / 13
Bench Jump Overs** 23 / 28
Single Arm DB Swing (left) 25 / 25
Single Arm DB Swing (right) 25 / 25
Two-Jump Burpees (burpee with 2 jump squats) 7 / 6
SB = 25lbs
DB = 12-15lbs
Bonus:
I did 3x15 sandbag hip thrust with my shoulders on a balance ball.
Cardio HIIT (1 minute off / 30 sec MAX effort 8 Rounds)
Push Up Burpees, jump squats, CrossFit burpees
In the end I just did CrossFit burpees as I could go all out more. Jump squats are a bit too hard for my knees, push up burpees didn't elevate my heart rate as much.
I don't own a KB yet so I did it with DB
* I did reverse push up with my dip station. I tried with straight legs but I figured I couldn't pull myself up as much to get more squeeze on my upper back, so I did bent legs but tried to shift most of my weight to my back and used less assistance from my feet
**I did side to side jump with my hands on the chair.
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