METABOLIC MAYHEM 4.0

PDF Link: https://rebrand.ly/OCT2020wk4

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

http://www.intervaltimer.com/timers/9815759

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

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

Cycle 1: 30/30/30 Shin Box Complex: Presses/Squats/Thrusters
Cycle 2: Goblet Shin Box Squats
Cycle 3: Shin Box to Lunge
Cycle 4: Shin Box to Stand

REST 2 MINUTES

PART 2- HEAVY DUMBBELL DYNAMITE

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

Left-Arm Shin Box Presses
Right-Arm Shin Box Presses
Left-Arm Lateral Hinges
Right-Arm Lateral Hinges
Left-Arm Suitcase Carries
Right-Arm Suitcase Carries
Left-Arm Floor Presses
Right-Arm Floor Presses
Left-Arm Bent-Over Rows
Right-Arm Bent-Over Rows
Left-Leg, Left-Arm Split Squats
Right-Leg, Right-Arm Split Squats
Left-Arm Cleans or Snatches
Right-Arm Cleans or Snatches
Goblet Squats

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

PART 3- BANDS MAKE ‘EM DANCE

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

Band Punches- Left
Band Punches- Right
Band Pull-Aparts
Band Overhead Triceps Extensions
Band Hammer Curls
Band Overhead Presses
Band Bent-Over Rows
Band Pushups

That’s 1 round. Perform up to 2 rounds, resting a minute between 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!