Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Stack

Eccentric Pullups/Rows @ 60 seconds
Extended Side-Lying Hip Raises- Left Side @ 60 seconds
Extended Side-Lying Hip Raises- Ride Side @ 60 seconds

Round 2: Shad...

Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Combos Stack

Dumbbell Split Jump Switch to Hammer Curl @ 90 seconds
Dumbbell Squat to Rotational Press @ 90 seconds

Round 2: Shadow Boxing Combo

1-2-3 Combos (Jab-C...

- Each round lasts 3 minutes as prescribed below and there’s no break between rounds until the halfway mark

- Grab a big bath or beach towel and your bodyweight

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

3-MINUTE ROUNDS

Minute 1: BSS Variation- Left Leg @ 50 seconds...

BODYWEIGHT BURNER COUNTDOWN INTERVALS

WOW January 2020 Week 1: https://tdbj.me/Jan2020wk1

Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

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60/40/20 BODYWEIGHT CIRCUIT

PDF: https://tdbj.me/Jan2020Wk3

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

Want a DVD-level experience? Join me for an Instagram (@BJGaddour) & YouTube (YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this We...