04.21.2020 Super Set Day!

Warm up

60 seconds jumping jack
then 2 rounds30 seconds flutter kicks in the hollow
10/side- side lying hip thrust
5/side single leg RDL
5/side half kneeling DB press


Home Weightlifting
A.  power snatch + snatch from the power position  4 sets of 3 (1+1)
B.  drop snatch + OHS 4 sets of 3 + 3


https://www.instagram.com/p/B-shdkJHAGa/
Super Set One
2 rounds
8 reps/side -single leg hip thrusts- DB on the working hip
10 reps/side -touchdown squats
8 reps/side -reverse lunge to single leg deadlift- non working leg back and up with weight on the non-working leg side

Super Set Two
2 rounds - do all reps unbroken
20 DB wrist curls
15 DB bicep curls (both arms at the same time if you have two DBs- otherwise 15 each side)
10 DB seated strict press (both together if you can- otherwise 10 each side)

https://www.instagram.com/p/B-kwcV2nkwc/
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest  (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor