TOUGH SWOD, WEEK 1 DAY 5

LEGS | BACK
*1 ROUND FOR TIME

• 25 ONE LEG LUNGE (EACH)
• 25 CALF RAISE SQUAT
• 15 REVERSE GRIP CHIN-UPS
• 25 STEP BACK LUNGE (EACH)
• 24 ALTERNATING LUNGE
• 15 CLOSE GRIP PULL-UP
• 25 SUPER SKATERS
• 90 SECOND WALL SIT
• 15 WIDE PULL-UPS
• 90 SECOND WALL SIT
• 25 ONE LEG FLOOR TOUCH SQUAT
• 16 SWITCH GRIP PULL-UPS
• 25 LUNGES (EACH)
• 20 SNEAKY LUNGES
• 15 CHIN-UPS
• 90 SECOND CHAIR SALUTATION
• 25 ISO TOE ROLL LUNGE (EACH)
• 15 WIDE PULL-UPS
• 90 SECOND GROUCHO WALK
• 25 CALF RAISES IN EACH DIRECTION
• 15 CLOSE GRIP PULL-UPS
• 25 80/20 SPEED SQUATS (EACH, SQUAT JUMP LAST 10)
• 16 SWITCH GRIP PULL-UPS

COMPOUND TRAINING (CPD-X) D
*25 REPS EACH

• REVERSE THRUSTERS
• 2 HANDED KB/DB SWINGS
• POWER CLEAN & PRESS

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)