Heavy Metal: Compound Week 3
We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.
Heavy Metal Phase 4 Week 2
Focus: Compound Exercises
The format goes like this.
Weighted Compound Group 6 reps
1 minute of jump rope
1 minute of circuit exercise
Any questions?
Here is the routine
Clean & Press or Squat to OH Press
Chest Press
Weighted Rotational Squat
Deadlift
Sumo Squat to cable row
Dips
Pull Ups
6 reps for each exercise
Rope 1 min
Circuit 1 min
Station 1 Traveling sumo squats
Station 2: Walking push ups
Station 3: Crab crawl
Station 4: Shuffle to lateral burpee
Station 5: Traveling high knees w/ 360 jump
Station 6: Reverse walking lunges
