Perform One Set Of The Following Perform One Set Of The Following Sit Out 60 seconds Twisted Lunge 60 seconds Double Arm Bar 60 seconds Table Wedge 60 seconds Cossack Arm Screw 60 seconds Hero Backbend 60 seconds Pike Dodge 60 seconds Double Handcuff 60 seconds Spinal Roll 60 seconds Side Angle 60 seconds Forearm Goblet 60 seconds King Pigeon 60 seconds Drop Step 60 seconds Spiderman Lunge 60 seconds Knee Circle 60 seconds Flying Boat 60 seconds TACKB Grunt Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down Perform One Set Of The Following Perform One Set Of The Following Sit Out 60 seconds Twisted Lunge 60 seconds Double Arm Bar 60 seconds Table Wedge 60 seconds Cossack Arm Screw 60 seconds Hero Backbend 60 seconds Pike Dodge 60 seconds Double Handcuff 60 seconds Spinal Roll 60 seconds Side Angle 60 seconds Forearm Goblet 60 seconds King Pigeon 60 seconds Drop Step 60 seconds Spiderman Lunge 60 seconds Knee Circle 60 seconds Flying Boat 60 seconds
NOTES ON THE CYCLE
Day 3 — Moderate Intensity Workout 4 Rounds - 30 seconds per movement Windmill Clean & Press Barbarian Press Dragon Press Side 1/4 Clean Side Press Goblet Squat 1/2 Swingblade Suitcase Rom. Dead + Kick 60 seconds rest TACKB Grunt Day 4 — High Intensity Warm Up Day 4 — High Intensity Cool Down Perform One Set Of The Following Perform One Set Of The Following Sit Out 60 seconds Twisted Lunge 60 seconds Double Arm Bar 60 seconds Table Wedge 60 seconds Cossack Arm Screw 60 seconds Hero Backbend 60 seconds Pike Dodge 60 seconds Double Handcuff 60 seconds Spinal Roll 60 seconds Side Angle 60 seconds Forearm Goblet 60 seconds King Pigeon 60 seconds Drop Step 60 seconds Spiderman Lunge 60 seconds Knee Circle 60 seconds Flying Boat 60 seconds
NOTES ON THE CYCLE
Day 4 — High Intensity Workout
4 Rounds - 30 seconds per movement Windmill Clean & Press Barbarian Press Dragon Press Side 1/4 Clean Side Press Goblet Squat 1/2 Swingblade Suitcase Rom. Dead + Kick 60 seconds rest