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Functional Body Building - Shared screen with speaker view
San Francisco Crossfit
02:51
Warm-up:2 Sets8 Push-up to Down Dog + Ankle Taps10 Side Plank Clamshell Thrusts20 Alt. Lateral Lunge Hand-offsA1) Glute Bridge Bench Press: 6-8 Reps/sideA2) Split Cross-Body RDL: 6-8 Reps/side; Rest 90sec x 3 SetsB1) Alternating Gorilla Rows: 16-20 Alt. RepsB2) Front Rack Hunter Squat: 8-10 Reps/sideB3) Rapid Decel Swings: 10-12 Reps; Rest 90sec x 3 sets3 Sets For Quality6 Rotational Clean to Fwd Lunge + 6 Clean and Windmill Press R6 Rotational Clean to Fwd Lunge + 6 Clean and Windmill Press L20 KB Hollow Flutter Kicks R20 KB Hollow Flutter Kicks L