Today warm up with joint mobility and dynamic movement. It is going to be a high pace low rest buzz circuit today. Set your timer for 25 seconds of work and 5 seconds rest (really 5 seconds to get to the next station) and for 25 sets. Pick 5 exercises and you go for 12.5 minutes hard.. rest 2.5 minutes.. and then hit it again. Switch up set 2 but ropes must remain.
Set 1
ropes (double waves, alternating waves, corkscrews, judo throw, and snakes)
heavy 2 hand swing
burpees
double bent over row
BBB snap downs
Set 2
ropes
hand 2 hand swing
ladder climbs
figure 8 static hold
BBB spins L/R (do 5 Left then 5 Right and keep going that way until the buzzer sounds)
Cool down, have a nice day.
Set 1
ropes (double waves, alternating waves, corkscrews, judo throw, and snakes)
heavy 2 hand swing
burpees
double bent over row
BBB snap downs
Set 2
ropes
hand 2 hand swing
ladder climbs
figure 8 static hold
BBB spins L/R (do 5 Left then 5 Right and keep going that way until the buzzer sounds)
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