THUNDER, LIGHTNING AND RAIN (TLR) 1.0

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

http://www.intervaltimer.com/timers/9567984

PDF Link: https://rebrand.ly/Aug2020Wk1

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

Minute 1: Plank Dribbles @ 60 seconds (30 seconds/side)
Minute 2: Lunge Dribbles- Left @ 60 seconds
Minute 3: Lunge Dribbles- Right @ 60 seconds

REST A MINUTE

Round 2: Punch and Catch @ 90 seconds/stance

REST A MINUTE

Round 3: Dribble Footwork @ 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 Situps- Left
1-Arm Situps- Right
1-Arm Lateral Hip-Hinges- Left
1-Arm Lateral Hip-Hinges- Right
1-Arm Hollow Body Presses- Left
1-Arm Hollow Body Presses- Right
1-Arm Bird-Dog Rows- Left
1-Arm Bird-Dog Rows- Right
1-Arm Windmills- Left
1-Arm Windmills- Right
1-Leg Cross-Body Hip-Hinges- Left
1-Leg Cross-Body Hip-Hinges- 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 Squats @ 40 seconds of work, 20 seconds of rest
2. Box Squat Jumps @ 20 seconds of work, 20 seconds of rest
3. Paused Tuck Jumps @ 2 minutes of work

REST A MINUTE

TLR STACK #2

1. DB Arnold Presses @ 40 seconds of work, 20 seconds of rest
2. Plyo Pushups @ 20 seconds of work, 20 seconds of rest
3. Inchworms @ 2 minutes of work

REST A MINUTE

TLR STACK #3

1. DB Bent-Over Rows @ 40 seconds of work, 20 seconds of rest
2. Med Ball Slams @ 20 seconds of work, 20 seconds of rest
3. DB 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!