🔥🔥Hawt Fire, 4-16-2020🔥🔥
Equipment needed: kettlebell, dumbell, barbell and plates. Can be done with dumbbell thrusters if no barbell or a plate instead of kettlebells. MOD for thrusters is front squats if your ceiling is too low.
12’ EMOM (3 sets of the following)
- 15 situps
- 12 dumbbell snatches or plate G2O (lighter Dumbbell if you have it)
- 16 reverse lunges
- 10 barbell thrusters
Instructions: Do all 6 rounds below back-to-back with no break in between. Shooting for around 18-20″. If you the ceiling in your garage is too low for thrusters, switch to front squats.
15 American kettlebell swings
10 weighted lunges (with KB or DB)
30″ bearhug holds with plate
15 plate ground-to-overhead (45/25)
10 thrusters (95/65) or front squats
30″ bearhug holds with plates
3 rounds / 90″ rest in between rounds
3 thrusters (115/75) or front squats
Instructions: Increase the thruster weight if you can. Dumbbells can be used if no barbell. The goal of this part is sprint speed and precise reps. Should be between 30-40″ per sprint.
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