450 Rotation

A guest Functional Fitness workout designed by Seth Crooks.

NEEDED EQUIPMENT: Heavy Bar, Medicine Ball, Macebell, Slosh Tube

CIRCUIT #1
20 Burpees
20 Medicine Ball V sit Twists
20 Push-ups (feet inclined up on chair,bench, etc)
20 Heavy Bar Squats
10 – each Side – Macebell Shoveling
20 Slosh Tube Floor Wipers
X1
 
CIRCUIT #2
15 Burpees
20 Medicine Ball Lunge Twists
20 Superman Push-ups
20 Heavy Bar Wall Touches
20 Macebell Kayaks
20 Slosh Tube Presses
X1
 
CIRCUIT #3
10 Burpees
20 Medicine Ball Thrusters
20 Spiderman Push-ups
20 Heavy Bar Curls
10 – each Side – Macebell Levered Shoulder Press
20 Slosh Tube Front Paddling
X1
 
CIRCUIT #4
5 Burpees
20 Medicine Ball Thrusters
20 Uneven Push-ups
20 Heavy Bar Uneven Presses (same as Macebell Levered Press)
10 – each Side – Macebell Swings
20 Slosh Tube Back Paddling
X1

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