METABOLIC MAYHEM 1.0

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

http://www.intervaltimer.com/timers/9757848

PDF Download Link with Complete Exercise Chart:

https://www.dropbox.com/s/jkc1ot7ostygt11/octoberweek1wow.pdf?dl=0

PART 1- METABOLIC MOBILITY

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

1. Shin Box Raise- Left
2. Shin Box Raise- Right

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

Cycle 1: Eccentric Emphasis- 3-5 seconds down
Cycle 2: Isometric Emphasis- multi-level pauses on descent
Cycle 3: Continuous Emphasis- 2-3 seconds up and down non-stop
Cycle 4: 1.5-Rep

REST 2 MINUTES

PART 2- 30/30 METABOLIC MAYHEM CIRCUITS

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

1. DB Overhead Situp
2. 1-Leg Low Box Jumps (L)
3. 1-Leg Low Box Jumps (R)
4. X-Band Split Runner (L)
5. X-Band Split Runner (R)
6. Band Pull
7. Band Push
8. Goblet Squat
9. Band Jabs- Orthodox (L)
10. Band Jabs- Orthodox (R)

Perform up to 3 rounds, resting 2 minutes between rounds.
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Get my bands and all my apparel is from 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!