7 Deadly Rounds: adapted from BJ Gaddour Workout on Men's Health

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Weights

16” elv

 

Each part is a 7 minute AMRAP

 

Part 1

1. Pushup, 7 reps

2. Squat, 7 reps

3. Burpee, 7 reps

 

Part 2

1. L Bulgarian DL 7 reps

2. R Bulgarian DL 7 reps

3. DL  7 reps

 

Part 3

1. Dip, 7 reps

2. Pushup, 7 reps

3. Row 7 reps

 

Part 4

1. L Back load Bulgarian 7 reps

2. R back load bulgarian 7 reps

3. deficit sumo DL  7 reps

 

Part 5

1. L Single-arm swing 7 reps

2. R Single-arm swing 7 reps

3. Double-arm Slam 7 reps

Burnout add on:

Part 6: Squat jumps

T-stand leg lift and dip

Pistol squat

Part 7:

SL bicycles 7/side

Bench leg drops

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