THUNDER, LIGHTNING AND RAIN (TLR) 2.0

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9589579-tlr-stacks-20

PDF Link: https://rebrand.ly/Aug2020wk2

PART 1- WARMUP: 12 MINUTES

Perform each round for 3 minutes of work with a minute rest between rounds:

Round 1: Lunge & Plank Hold Dribbles

Alternating Hand Plank Dribbles @ 60 seconds
Alternating Reverse Lunge Dribbles @ 120 seconds

REST A MINUTE

Round 2: Bounce & Catch Hooks @ 90 seconds/stance

REST A MINUTE

Round 3: Dribble Footwork w/ Combos @ 90 seconds/stance

REST A MINUTE AND MOVE ON TO PART 2

PART 2- DIRTY DOZEN CORE CIRCUIT: 12 MINUTES

Perform each move for 45 seconds of work with 15 seconds of rest between moves:

1-Arm Shin Box Presses- Left
1-Arm Shin Box Presses- Right
1-Arm Lateral Hinge Bent-Presses- Left
1-Arm Lateral Hinge Bent-Presses- Right
1-Arm Bird-Dog Paused Rows- Left Hand on Floor
1-Arm Hollow Body Bottoms-Up Presses- Left Hand Holding Dumbbell
1-Arm Bird-Dog Paused Rows- Right Hand on Floor
1-Arm Hollow Body Bottoms-Up Presses- Right Hand Holding Dumbbell
1-Arm Squat Windmills- Left
1-Arm Squat Windmills- Right
1-Leg Cross-Body Hip-Hinge to Clean & Balance- Left
1-Leg Cross-Body Hip-Hinge to Clean & Balance- Right

REST 2 MINUTES AND MOVE ON TO PART 3

PART 3- THUNDER, LIGHTNING AND RAIN (TLR) STACKS: 30 MINUTES

TLR STACK #1

1. Goblet Alternating Reverse Lunges @ 40 seconds of work, 20 seconds of rest
2. Alternating Split Squat Jumps @ 20 seconds of work, 20 seconds of rest
3. Paused Tuck Jumps: 2 Up, 1 Down @ 2 minutes of work (1 minute/leg)

REST A MINUTE

TLR STACK #2

1. DB Split-Kneeling Arnold Presses @ 40 seconds of work, 20 seconds of rest
2. Plyo Pushups @ 20 seconds of work, 20 seconds of rest
3. DB Floor Presses @ 2 minutes of work

REST A MINUTE

TLR STACK #3

1. DB Bear Crawl Rows @ 40 seconds of work, 20 seconds of rest
2. Tall-Kneeling Med Ball Slams @ 20 seconds of work, 20 seconds of rest
3. DB Marching Carries @ 2 minutes of work

REST 2 MINUTES AND REPEAT STACKS 1-3 ONCE MORE.

DONE!
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Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!