METABOLIC MAYHEM 2.0

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

http://www.intervaltimer.com/timers/9774414

PDF link: https://rebrand.ly/OCT2020Wk2

PART 1- METABOLIC MOBILITY

- Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves:

Shin Box Raise- Left
Shin Box Raise- Right

- The training tempo (or rep speed) will change from cycle to cycle as outlined below:

Cycle 1: Eccentric-Isometric Emphasis- 4 seconds down, 4 seconds hover hold
Cycle 2: Isometric Emphasis- Pause halfway down AND halfway up
Cycle 3: Pulsing at Top
Cycle 4: Pulsing at Bottom

REST 2 MINUTES

PART 2- METABOLIC MAYHEM

ROUND 1: CORE COMPLEX

Minute 1: DB 1-Arm Overhead Situp L/R
Minute 2: DB 1-Arm Overhead Situp + Press L/R
Minute 3: DB 1-Arm Overhead Situp + Double Press L/R

ROUND 2: CARDIO COMPLEX

Minute 1: Band Jabs L/R
Minute 2: Band Step Jabs L/R
Minute 3: Band Leap Jabs L/R

ROUND 3: SINGLE-LEG STACK- LEFT

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

Goblet Split Squat
X-Band Split Runner
1-Leg Low Box Jumps

ROUND 4: SINGLE-LEG STACK- RIGHT

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

Goblet Split Squat
X-Band Split Runner
1-Leg Low Box Jumps

ROUND 5: PUSH STACK

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

Band Overhead Triceps Extension
Band Pushups
Band Overhead Press

ROUND 6: PULL STACK

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

Band Hammer Curls
Band Bent-Over Row
Band Pull-Aparts

That’s 1 cycle. Perform up to 2 total cycles. Rest a minute between rounds. Rest 3 minutes between cycles.

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

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!