This routine hits it ALL. I mean in a bad way too. Most of my clients were pretty exhausted after finishing but finish they did.
Warmup 10-15 minutes (series of swings, tech work, stretches, etc.)
1.30 each - Push Press/ Cleans/ Half Snatch - Single arm
45s each - Swings/ Clean/ Long Cycle - Doubles. Rest 45s then repeat once more.
Lower Body- 30s each, 30s rest, 3 rounds
Goblet Squat/ Alt Lunge/ Kneel Downs
Upper- 30s each, 30s rest, 3 rounds again
x2 Kb Alt Row/ Alt Press/ Ribbons
Core- 1min each, minimal rest
1/2 TGU's/ Supermans/ Windmills
Finisher- 20 ON, 10 OFF each, x1 Kb, 4 minutes total
Swings, Burpees, Split jumps, Jack Squats
Cool down stretch
Yea...they were pretty quiet after this one.
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