phase 4 : workout 3

 
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total destruction

Double Dumbbell or KB Front Squat- 15

Box Jump or Jump Squat - 20

Chair Pose Hold -30 sec

3 sets

Pull Up - as many as possible

Banded Speed Row - 20

Russian Twists - 30

3 sets

Incline Chest Press or Flat - 15

Plyo Push Ups - 20

Straight Arm Plank - 30 sec

3 sets


Single Arm Push Press - 10/side

Dumbbell Punches - 30 sec

Handstand Push Up Practice - as many as possible or hold a handstand, if you canโ€™t, go on your knees and work on form.

3 sets


Skull Crusher - 15

1 Arm Push Up (on knees)- as many as possible per side

Burpee - 15

3 sets


DB Cleans - 15

Hammer Curls - 15

Band Squat w Bicep Curl- 30

2 sets


Plyo Lunges- 20

Side Plank - 30 sec / side

2 sets