METABOLIC MAYHEM 3.0

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

http://www.intervaltimer.com/timers/9795371

PDF link: https://rebrand.ly/OCT2020WOWWk3

PART 1- METABOLIC MOBILITY

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

DB 1-Arm Shin Box Raise Variation- Left
DB 1-Arm Shin Box Raise Variation- Right

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

Cycle 1: Presses-Only
Cycle 2: Shoulder-Level
Cycle 3: Thrusters
Cycle 4: Overhead Negatives

REST 2 MINUTES

PART 2- CIRCUIT MAXIMUS

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

DB Overhead Presses
Band Overhead Presses
DB Bent-Over Rows
Band Bent-Over Rows
DB X-Band Split Squats- Left
X-Band Split Runners- Left
DB Overhead Triceps Extensions
Band Overhead Triceps Extensions
DB Hammer Curls
Band Hammer Curls
DB X-Band Split Squats- Right
X-Band Split Runners- Right
Band Pushups
Pushups
Goblet or Front-Loaded Squats
Squats

Perform up to 2 rounds, resting 3 minutes between rounds.

PART 3- FAST-TWITCH FAT-BURNING FINISHER

Perform each move for 20 seconds of work with 10-seconds of rest between moves:

1-Leg Low Box Jumps- Left
1-Leg Low Box Jumps- Right
Band 1-2 Combos- Left
Band 1-2 Combos- Right

That’s 1 round that takes 2 minutes to complete. Perform up to 5 total rounds.
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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!