THUNDER, LIGHTNING AND RAIN (TLR) 3.0

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

http://www.intervaltimer.com/timers/9611312

PDF link: https://rebrand.ly/Aug2020wk3

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 Catches @ 60 seconds
Drop Split Squat Catches @ 120 seconds (60 seconds/side)

REST A MINUTE

Round 2: Throw/Drop & Catch Uppercuts @ 90 seconds/stance

REST A MINUTE

Round 3: Dribbling Ali Shuffle with Punch Catch 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 Raises- Left
1-Arm Shin Box Raises- Right
1-Arm Lateral Hinge to Side Plank- Left
1-Arm Lateral Hinge to Side Plank- Right
1-Arm Bird-Dog Rotational Rows- Left Hand on Floor
1-Arm Hollow Body Pullover to Press- Left Hand Holding Dumbbell
1-Arm Bird-Dog Rotational Rows- Right Hand on Floor
1-Arm Hollow Body Pullover to Press- Right Hand Holding Dumbbell
1-Arm Bent-Presses- Left
1-Arm Bent-Presses- Right
1-Leg Cross-Body Hip-Hinge to Clean to Press to Balance- Left
1-Leg Cross-Body Hip-Hinge to Clean to Press to 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 Forward Lunges @ 40 seconds of work, 20 seconds of rest
2. Alternating Sprinter Split Squat Jumps @ 20 seconds of work, 20 seconds of rest
3. Single-Leg Tuck Jumps @ 2 minutes of work (1 minute/leg)

REST A MINUTE

TLR STACK #2

1. DB Seated Straddle Arnold Presses @ 40 seconds of work, 20 seconds of rest
2. Superman Pushups @ 20 seconds of work, 20 seconds of rest
3. DB Seated Straddle Overhead Triceps Extensions @ 2 minutes of work

REST A MINUTE

TLR STACK #3

1. DB Pushup-Position Rows @ 40 seconds of work, 20 seconds of rest
2. Rotational Slams @ 20 seconds of work, 20 seconds of rest
3. DB Curl Carries Complex @ 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!